Feb 21, 2019

 

a) WARM UP:

2 Rounds

  • 10 scap pullups
  • 10 beat swings
  • 150 Meter row
b) CONDITIONING:

Every 1:30s for 8 Rounds: 

  • Row 400/325 Meters (AAB: 800m)
c) Specific Warm up

  • Dball – Find working weight
  • Box Jump – 5 normal height – 5 working height
  • Strict Pullup – 3-5 strict pullups

WOD:

20 Minute AMRAP

  • 4 Dball over the shoulder 150/100
  • 8 box jumps
  • 12 Strict Pullups
d) Extra:

3 Sets:

  • 16 alternating hammer curls
  • 8 strict chin ups
Posted in WOD