July 1, 2023 – Performance

  • WOD
  • July 1, 2023
  • (0)

Warm Up:

Two sets of:
Supinated Grip, Passive Hang on Pull-up Bar x 30 seconds
Scapular Push-up from Hands or Elbows x 10
Plank x 30 seconds

Two sets of:
Dive-Bomber Push-Up x 10 reps
Cossack Squat x 10 reps

Two sets of:
Kip Swing x 10 reps
Squat with Wallball Hold x 10



Four rounds for time of:
400 Meter Run
20 Thrusters (75/55 lbs)
15 Toes to Bar
10 Dumbbell Box Step-Overs (50/35 lbs; 20″ box)

The post July 1, 2023 – Performance appeared first on Invictus Fitness.

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