FRI12AUG2016

WOD

Strength
5 Supersets:
12 Seated DB Press, AHAP
1 Legless Rope Climbs or 5 Strict Pullups

 

Conditioning
5 Rounds for Time (20 min cap):
10 Burpee Over Bar
20 Wallballs (20/14)
5 Squat Snatch (115/75)

Extra

Bench Press: 6 sets of 3 at 90% of last week’s 3rm
-Then immediately after final set perform 1 max set of HRPU

Back Squat: Find Heavy Triple for the Day

8 min. clock
4 min EMOM
– 10 Hollow/arch Swings on PU bar
4 min EMOM
– 6-10 kipping TTB

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