FRI07JUL2017

WOD

Strength
5 Sets, alternating:
A) Build to 2RM Bench Press w/pause on chest
B) 20 sec. chin over bar hold

Conditioning
“13.3”
As Many Reps As Possible in 12 Minutes:
150 Wallballs (M=20lbs 10′ target, F=14lbs 9′ target)
90 Double-unders
30 Muscle-ups

Extra

Before
5 sets:
6 seated single arm DB press (only one DB held)
60 sec. weighted plank

OHS: APRE – Deload
3 sets of 10 repetitions at 80% of tested 6rm from 3 weeks ago

6 min. EMOM – 8 perfect hollow/arch kips on bar

16 min. EMOM
E- 3 TTB + 3 Bar MU
O- 3 pullups + 3 C2B

After
100 medball situps

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