FRI10FEB2017

WOD

Conditioning
AMRAP in 14 Minutes:
200M Run
45 Deadlifts (155/105 | R+225/155)
200M Run
45 Wallballs (20/14)
200M Run
45 Hand Release Pushup | R+ HSPU

*Maintain Hollow Midline on PU

Extra

Before Conditioning
4 sets for efficiency: 5 sec. HS hold + 5 sec. HS hold in bottom + 5 kipping hspu

After Conditioning
5 sets
-3 pause bench press on chest building
-5 chinups + 10 sec. hold w/ chin over bar

5 sets of 5 – Weighted ring dips

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