CrossFit WOD, July 29, 2020

Workout of the Day: Wednesday, 29-July-2020

Announcement
We are open!⠀
Below are a few bullet points of what to expect:⠀

•15 person class limit (well below 25% capacity)⠀
•10 open gym spots per class time (please be sure to sign up for this in Wodify ahead of time)⠀
•Personal/large taped off workout sections⠀
•Athletes sanitize their section⠀
•Regular DisInfx sanitization cleaning and testing taking place⠀

Our schedule will be evolving and we will be adding more classes as weeks go on, so please keeping checking Wodify and social media.⠀
Please reserve your class! We don’t want to have to turn anyone away.

Thank you all for your support

July Monthly Mini Goal: 100 Strict dips, that is less than 4 per day, have you done them yet?

Warm-up
Row 500m, 2 min Wall sit, 90 sec Dead Hang, 1 min HS Hold

Skill Work
10 min alt EMOM
Even min 2-8 Strict Pull-ups
Odd min 2-8 HSPU (strict or Kipping) (scale with banded Pull-ups and Heavy DB Strict Press
Metcon (5 Rounds for reps)
Metcon – 5 Rounds of 2 min on 2 min off
Round 1 – 15 BFB then Max Power Cleans 95/65
Round 2 – 20,15 cal Row, Max Push Press
Round 3 – Run 200m, Max Front Squats
Round 4 – 40 Sit ups, Max Burpees
Round 5 – 12 Power Cleans, Max Thrusters