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