07/09/22 - WOD

7/9

SATURDAY

HXBXplus

Warm Up
EMOM x 6
:40 on/:20 off
1) Handstand Hold
2) Air Squats
3) Row

*Allow 5 min to Set Up/Warm Up Part A

A. In teams of 2...
For Time:
2000m Relay Row
1600m Relay Run
120 DB Thrusters (35/20lbs)
60 Toes to Bar
30 Wall Walks
*Split up reps including row and run however they'd like

HXBX

Warm Up
100m Run
Followed by...
Tabata x 6
1) Inchworms
2) Banded GM's
3) Air Squats

A. EMOM x 6
:40 on/:20 off
1) SL Sit-Ups
2) Banded Pull-Throughs

B. "Tag"
In a 30 min Window:
200m Run
10 Sumo DL High Pulls
10 KB Swings
10 SA DB Hang C&J's
(5 each arm)
10 Cals (MC)