Friday June 30th, 2017
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Category: WOD

Friday June 30th, 2017

Warm up-

  1.  2 min of single unders/double unders
  2. Shoulder Prep
  3. 1 Round
    20 banded pull aparts
    15 Ring Rows
    15 Box Dips
    10 Kip Swings

Skill-
Bench Press
5-5-5-3-3-3
1st set: around 65% of 1RM
Last set: around 85% of 1RM

WOD-
For Time:
40 Double Unders
18 Pull-ups
40 Double Unders
15 Pull-ups
40 Double Unders
12 Pull-ups
40 Double Unders
9 Pull-ups
40 Double Unders
6 Pull-up
40 Double Unders

Post WOD-
3 rounds not for time
10 unilateral incline DB Bench Press
10 DB floor press with elevated feet
then:
100 Banded tricep pulldowns

 

 

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