WOD

Thursday 7/11

Thursday 7/11
Frequency Fitness Mount Pleasant – CrossFit Workout of the Day

A. For time
2-minute handstand hold
Row 500m
2-minute low plank hold
Row 500m
2-minute support on rings / bar
Row 500m

*16 minute time cap
*Must accumulate full 2 minutes before moving onto rower

B. 9 Minute EMOM
– 40s Alt. Arm DB Squat Cleans
– 40s Hollow Rocks
– 40s Arch Rocks

Scaled: work in 30 second intervals

Frequency Fitness Mount Pleasant – MetCon Workout of the Day

A. 5 Rounds For Time
Run 400 meters
30 Weighted ABMAT Sit-ups
15 Double KB Sumo Deadlifts

*25 minute time cap

B. 5 Minute AMRAP
30s Weighted Wall Sit
30s Active Rig Hang Hold

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