7.13.23 WOD

3x
5 scap pullups
6/6 banded strict press
10 Band Pull Aparts
6 Alt Curtsy Lunges
100m jog

Then…

14 Min Amrap

12/9 Cal Row
9 Box Step ups/ Jump Overs
9 Wallballs

12/9 Cal Row
9 Box Step ups/Jumps Overs
12 Wallballs

12/9 Cal Row
9 Box Step ups/Jumps Overs
15 Wallballs

12/9 Cal Row
9 Box Step ups/Jumps Overs
18 Wallballs

and so on… increasing the wall balls by 3 each round. Row Cals and Box Jump overs stay the same

Then….

4 Sets:
10 Deadstop Sumo Deadlfits
record deadlfit weight. The last 4 reps should be challenging.

Superset with :

20/20 Monster band kick backs

Then..

80 Tuck crunch
every break complete 14 Alt Heel taps. Left + right = 1 Rep