WOD for Monday 240812

NANCY

5 rounds

400m Run

15 Overhead Squats (95/65)

STRENGTH

RX

3 rounds of:

30 Scap Pulls [Hanging Shrugs] into 20-second Dead Hang

Followed by 7 Strict or Box Assist pull-ups

–rest 90 seconds between sets–

Scale 1

3 rounds of:

20 Scap Pulls [Hanging Shrugs] into 10-second Dead Hang

Followed by 4-6 Strict or Box Assist Pull Ups

–rest 90 seconds between sets–

Scale 2

3 rounds of:

20 Scap Pulls [Hanging Shrugs] into 5-second Dead Hang

Followed by 3 Box Assist pull-ups

–rest 90 seconds between sets–