Friday June 9th, 2017
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Category: WOD

Friday June 9th, 2017

Warm up-

1.) EMOM x 9 Mins

Min 1: Row, bike, or jog

Min 2: 12 Band Pull Aparts + 8 Push Push ups

Min 3: 12 V-ups + 8 AS

Then:

10 PVC Pass Throughs + 10 PVC OHS

Skill-

OHS

In 10 Mins build to heaviest 2 rep OHS

WOD-

30-20-10

Burpee

Overhead Squat 95/65

Post WOD-

5 sets

3 Weighted Strict Pull ups

Then:

3 Rounds NFT

7/7/7 Three Way Raise

14 Dips

21 Hammer Curls

*Choose weight that can be done unbroken

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