Tanktop Tuesday Double WOD

Aug 21, 2018 | WOD

CrossFit ATR, CrossFit ATR North – CrossFit

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Warm-up

200m Run

15 Scap Pushups

15 Scap Pullups

15 Band Pull Aparts

15 Banded Face Pulls

15 Hollow Rocks

15 PVC Passes

15 PVC GHD Hip Extensions

15 DB Rows / arm (Moderate)

1:00 Hamstring Stretch / side

Strength

Weighted Pull-ups (2-2-2-2-2)

15 minutes

Metcon

Metcon (Time)

21-15-9

Chest-to-bar Pull-ups

400m Run

—immediately into:

21-15-9

Toes-to-bar

400m Run
17 minute timecap

Scale so that you can achieve 21 reps of pull-ups and toes-to-bar in 2 subsets or less.