WOD
Strength
Bench Press: 8,6,4,2,4,6,8
Conditioning
AMRAP in 20 Minutes:
12 Pullups | R+ C2B
12 OHS (75/55 | R+ 95/65)
12 Burpee Over Bar
2 Minute Rest
Extra
Alternating:
Ring Pushups: 8 reps, weighted as able
Alt. KB bent row: 8 each arm
Band Tricep Ext.: 20 reps Skill
4 sets – 30 ft. HS walk – Every 10 ft. stop and hold HS and continue
How many rounds for the alternating movements?
4 rounds
Thanks!