Tuesday, July 22nd

Main – WOD

(No Measure)

EMOM x 12:
2 Deadlift @ 70% 1RM

Rx+ =
55% 1RM + 25% BR (Black band men/Green women)

*Partner up. Partner #1 goes at the top of every minute while partner #2 goes at the 30 second mark. Don’t use clamps to save time on weight change. Reps should be as fast as possible (<1 second per rep)

Jackal (Time)

75 Dubs
5 Thrusters @ 70% 1RM
20 Pull-ups
60 Dubs
4 Thrusters @70% 1RM
16 Pull-ups
45 Dubs
3 Thrusters
12 Pull-ups
30 Dubs
2 Thrusters
8 Pull-ups
15 Dubs
1 Thrusters
4 Pull-ups
Time Cap = 17:00

Rx =
Unassisted Pull-ups
Dubs (or double singles)
Weight taken from the ground

Rx+ =
Chest to bar pull-ups

Cash Out

3 x 6 per leg:
Bulgarian split squats with DBs/KBs

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