Tuesday 6.16.20
Warm-up Prep (10-15 Minutes)
3 Rounds
200m Run
3 Strict Pull-Ups
1 Min Banded Shoulder Stretches
10 KB Swings
Strength/Skill - Heavy 1 RM Pull-Up
Build to a heavy 1 RM Pull-Up adding weight however you can
WOD (Workout of the Day)
Hero WOD
"Hotshots 19"
6 Rounds For Time
30 Air Squats
19 Power Cleans (135/95 lb)
7 Strict Pull-Ups
400 meter Run
Incorporated Energy Systems in WOD: Glycolytic, Phosphagen, Oxidative
Stimulus:
- Our goal for this workout is to target 15-28 Minutes
- This is a chipper, find your groove after the first round and just keep grinding, stick to your breaks consistently.
- Score is Time
*Scale accordingly if any exercise cannot be performed RX