Daily WOD

GP WOD:
“Mary NC-17”
Complete as much as possible in 20 minutes of:
5 box handstand push-ups
10 single-leg step up
15 pull-ups
10 box handstand push-ups
15 single-leg step up
20 pull-ups
15 box handstand push-ups
20 single-leg step up
25 pull-ups
20 box handstand push-ups
25 single-leg step up
30 pull-ups
25 box handstand push-ups
30 single-leg step up
35 pull-ups

Open WOD:
“Mary XXX”
Complete as much as possible in 20 minutes of:
10 handstand push-ups
20 single-leg squats, alternating
30 pull-ups
15 handstand push-ups
30 single-leg squats, alternating
45 pull-ups
20 handstand push-ups
40 single-leg squats, alternating
60 pull-ups
25 handstand push-ups
50 single-leg squats, alternating
75 pull-ups
30 handstand push-ups
60 single-leg squats, alternating
90 pull-ups

Comp Wod 1

For Time:
7 Front Squats, 155/105#
250m Row
24’ Rig Traverse

Rest 5 mins

Comp Wod 2

Choose between Grace, Karen or Diane for males OR Elisabeth, Fran or Isabell

Rest 10 mins

Comp Wod 3

Mary XXX
(see above)

SUPERFAST!
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July 30, 2016

Saturday 07.30.2016

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