WOD – Friday 7/7

Day 2 of the July challenge. Anyone?

The Port OH mobility warm-up
Spend 2 minutes in Z1
Then, w/a barbell 2 rounds
6 bent-over rows
6 push press
6 barbell bicep curls

20 banded pull-aparts
Foam roll the lats – 1:00 each side
10 chicken wings each side
Then 2:00 banded shoulder mobility

Push press – 3×10; building off last week
Add weight to last weeks sets, increase the total volume.

“Army Green”
3 rounds
10 squat cleans (135/95#)(115/75#)
15 HSPU’s
25 wall balls (20/14#)
50 DU’s
Should be a fun one.

Accessory Work
Accumulate 100 each
Banded tricep push downs
Banded pull throughs

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