TUE14MAY2019

WOD

Primer
2 Rounds
10 Straight Arm Band Pulldown https://bit.ly/2DZeQk1
6 ea Quadruped Bird-Dog on Bench https://bit.ly/2YpeZ9d
5 ea Foward to Backward Lunge (fwd+bwd = 1) https://bit.ly/30gBHST

Strength
Hang Power Clean: Build to heavy Single

Conditioning
21-15-9 for time:
Deadlifts (185/125 | +225/155)
400 Meter Run

*scale to 50-60% of 1RM

Extra

Skill/Conditioning
AMRAP in 3 minutes:
Burpee Ring MU
Rest 2 minutes, then repeat