WOD

Monday, September 10th

09/10/2018

 

Warmup:

Team Shoulder Stretch

-then-

3x through:

  • 10 Air Squats
  • 10 Pushups
  • 10 Abmat Situps

Skill:

I) 3 sets of the following:

  • Max Weighted Strict Pullups (90% of 5RM)

II) 50 Supine Ring Rows

  • Use boxes to elevate feet even with the rings if your ability allows it
  • Every time you break perform 12 Hollow Rocks

III) AMRAP in 5 minutes of:

  • 1 Strict Pullups
  • 2 Knees to Elbows
  • 3 Toes to Bar

WOD:

4 Rounds For Time:

  • 15 Wall Balls (20/14)
  • 15 Power Cleans (65% of 1RM Clean)

Every 2 minutes on the minute (E2MOM) perform 5 burpees!