“13-7BC” WOD 6/11/21

“13-7BC” WOD 6/11/21

WARM UP:
400 M. Row or Run
10 Swimmers
10 Wall Slides
10 Wall Facing OHS
2 Rounds
10 Lunge w/ Pass Through
10 Good Mornings
10 OHS
10 Snatch Extension
Then:
Mobility

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WIN
SKILL:
3 Sets
10 Banded Lat Pull Down
10 Banded Face Pull
20 Band Pull Aparts
LIFT:
Hang Full Snatch (Below the Knees)
3 @ 65%
3 @ 70%
3 @ 75
3 @ 80%
*Work on your barbell pathway. Focus on positioning
WOD:
“13-7BC”
3 Rounds
5 Squat Snatch (165/125) or 75% 1RM
2 Rope Climbs 

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FIT
SKILL:
3 Sets
10 Banded Lat Pull Down
10 Banded Face Pull
20 Band Pull Aparts
LIFT:
Deadlift
5 x 5
*Build to a heavy set of 5
WOD:
For Time:
42 Sit Ups
21 Deadlift (155/105)
30 Sit Ups
15 Deadlift
18 Sit Ups
9 Deadlift

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AT HOME
SKILL:
3 Sets
10 Y’s, T’s, & W’s
10 Reverse Fly’s
*Use what you got
WOD:
For Time:
42 Sit Ups
21 Jumping Squats
30 Sit Ups
15 Jumping Squats
18 Sit Ups
9 Jumping Squats