“CAPACITY 2B” WOD 7/26/24

WARM UP:
400 M. Run or Row
2 Rounds
10 Pass Throughs
10 Good Mornings
10 Front Squats
10 Push Press
Then:
Mobility

WIN
SKILL:
Strict HSPU
5 x 4
*Adv. = 2-4″ Deficit
WOD:
“CAPACITY 2B”
1 Min. Max Effort Burpees
*Rest 3 Min.
EMOM 8
ODD: 70% of M.E. Burpee
EVEN: Rest
*Take 70% from Max Effort #. Do your best to hold it.
-Rest 3 Min. –
AMRAP 4
2-4-6-8-10-ETC
S2O (135/95) (115/75)
T2B

FIT & AT HOME
LIFT:
4 Sets
8e Alt. DB Strict Press
8 DB Reverse Fly’s
WOD:
1 Min. Max Effort Burpees
*Rest 3 Min.
EMOM 8
ODD: 70% of M.E. Burpee
EVEN: Rest
*Take 70% from Max Effort #. Do your best to hold it.
-Rest 3 Min. –
AMRAP 4
10 Sit Ups
10 Body Weight Backward Lunges