cant believe its the last week of july

 In WOD

CrossFit Lykos – CrossFit GPP

Warm-up

Run/Dynamics (No Measure)

400m Run

Group Dynamics

Mobility

couch

Accessory

Push-ups (1 max effort set )

you must stay on the ground. you can rest with one hand on the ground or bring your hips up. then drop right back to the push up position and go to work.

As soon your knees or hips touch the floor you are done.




WOD

800m Run (Time)

Max Effort 800m Run
6 rds starts 3 minutes after everyone has finished run

P: Metcon (Time)

For time:

6 rounds

12x Push ups

24x Air Squats

12x Pull ups

Cap: 14 minutes

rx + = goblet squats 44/35

F: Metcon (Time)

For time:

4 rounds

8x Push ups

16x Air Squats

8x Pull up

Cap: 14 minutes

*Pull up scale for today will be ring row.

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