Tuesday May 23rd, 2017
Comments: 0
Category: WOD

Tuesday May 23rd, 2017

Warm up-

400m Row/Run

-Shoulder Prep-

20 Band Pull Aparts

10 Kip Swings

15 Ring Rows

15 Box or Bench Dips

Skill-

10 Min EMOM

1x Split Jerk @ 75-80% of 1RM Split Jerk

WOD-

For Time: (18 Min Cap)

15 Strict Pull ups

20 Strict Press(75/55)

35 Push Press(75/55)

50 Push Jerk(75/55)

15 Strict Pull ups

20 OHS(75/55)

35 Front Squats(75/55)

50 Back Squats (75/55)

Post WOD-

3 Rounds Not for Time

:10 Parallette L-sit Hold

3 Reps of Push ups + Parallette shoot throughs + Dip

25ft High Hip Crab Walk

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