WOD
Primer
2 Rounds
10 High to Low Banded Pull Aparts https://youtu.be/LsOCCKU5zKs
8ea/side Half-Kneeling KB Waiter’s Press https://bit.ly/2VxxmvG
6ea/side SA KB Swings
Strength
Strict Weighted Pullup: Find 1RM
*if no weight, find most difficult strict pull-up (least amount of assistance)
Conditioning
AMRAP in 20 Min:
250M Row
18 Burpees over DB
16 DB Front Rack Lunges (50s/35s)
*Lunges in Place
Extra – Before WOD
Clean Pull + Clean + Jerk:
Find Heavy Double