WOD 21st June 2021

20 June 2021

Warm Up

200m Row
Into…
2 ROUNDS
10 BB Good Mornings
10 Hollow Rocks
:10 Bar Hang
Into…
2 ROUNDS
8 BB RDL
8 BB Bent Over Row
8 Scap Pull-Ups

Skill

EMOM x 10 MINUTES
MIN 1 – 3 Kip Swing + 1 Chest to
Bar or Pull-Up*
MIN 2 – 5 Tempo Deadlift (21X1)**
*Option for athletes to perform 3-5
Reps of Strict Pull-Up if want to
work strict skill
**Building to or above workout
weight

WOD

4 ROUNDS FOR TIME (18:00)
15 Chest to Bar Pull-ups
15 Deadlift (185/125)|(155/105)
500m/400m Row
(Score is Time)