FRI05MAY2017

WOD

Strength
10 min. EMOM
E-8 Seated DB Press
O-5 weighted ring rows as able

Conditioning
For time:
21 Front Squats (115/75 | R+ 155/105)
12 Burpee + Strict Pullup | R+ Ring MU
15 Front Squats
9 Burpee + Strict Pullup
9 Front Squats
6 Burpee + Strict Pullup
Scale with difficult jumping pullup

Extra

Before Class
OHS: APRE – Deload week
3 sets of 15 at 75% of best 10rm

6 sets – 8 small circles + 4 butterfly pullups + 2 C2b
*focus on kip consistency

After
4 sets
-12 ab wheel rollouts/evil wheels
-20 arch rocks

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