CrossFit WOD, July 30, 2020

CrossFit WOD, July 30, 2020

Thursday 7/30/20

Warm-up

Strength and Positions
5 pull up with 5 sec hold
5 ring dip with hold (top, 5 sec)
10 OHS with pause (2sec)

Weightlifting
Push Press (Weight)
Tempo-
6 x 4 x (43X3)
*tempo is priority

%-
6 x 8 x 65%

Posterior chain (Weight)
Band resisted SL RDL with support- 4 x 15ea

Conditioning
Metcon
EMOM for 12min:
odds:
6 deadlift (215/150)
6 strict chin up

Evens:
20 ring push ups

*change angle as needed