Friday May 12th, 2017
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Category: WOD

Friday May 12th, 2017

Warm up-

1.) Banded Hamstring Stretch, :60 Per Side

Banded Lat Stretch, :60 Per Side

2.) 2 Rounds

25 Jumping Jacks

25 Clap Jacks

15 Band Pull Aparts

12 BS with Empty BB

:10 Ring Support Hold


Pulling Strength Development

Every 2 Mins for 5 Sets

Supine Ring Row

-3 Reps for Max weight

*Elevate your feet to ring height and have a partner place a plate on your chest.

*Scale by adjusting foot position


For Max Reps:

5 Rounds


1 Minute max rep Ring Dips

1 Minute max rep Strict Pull Ups

1 Minute max rep Back Squat 155/105

Rest 1 minute

Post WOD-

5 Minute of easy runing, rowing, or biking

Emily’s Pinning is at 6 located at KCC!! The real party will be Saturday at 4 where we will celebrate by slamming Chipotle, Beers, and Fireball.


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