WOD
Primer
2 Rounds
10 Victory Raises https://youtu.be/SV5VV9HK2iQ
5 Aipa Rows https://bit.ly/2SUiGCs
5ea/leg 3-way Reverse Lunge https://bit.ly/2NeDRyn **
**Optional: Plate elevated lunges
Strength
Chinups: Build to 5RM Weighted Supinated Pullups,
then accumulate 20 Supinated Negative Pullups
**EVERY TIME YOU DROP OFF THE BAR: 5 AB WHEELS
Conditioning
AMRAP in 10 Minutes:
12/9 Cal Bike or Row (alt ea round))
12 Left Arm DB Push Press (50/35)
12 Hang Power Clean (135/95)
12 Right Arm DB Push Press (50/35)