FRI06MAY2016

WOD

Strength
Alternating:
DB Bench Press: 3×10
Bent Over Row: 3×20 sec max reps with 95/65
Ring Dips Strict: 3×12

Conditioning
EMOM x 20 min:
0:00- 30 Double Unders
1:00- 10 Alt KB Snatch (53/35)
2:00- 10 Burpees
3:00- 6 Deadlift increasing in load each set

Extra

3 sets as movement prep for the next part:
8 HS Shoulder Shrugs
4 Wall Walks
2 Strict HSPU (free-standing as able)

EMOM x 10 min:
odd min: 30 sec max rep kipping
even min: 1 HSPU @ 81X1, strict

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