WOD
A) Strict Pullups – 4×5 w/ 3 sec descent
Rest 60 sec
B) Weighted Plank – 4x60sec
Rest 60 sec
14 Min AMRAP:
10 Pullups
15 Wallballs (20/12)
20 Double Unders
50M Shuttle Run
The shuttle is 50 down, 50 back (100M total) in the back ally.
Extra
Power Snatch – 4×3 T&G, build to heavy set
Rest 2 min
Power Clean – 4×3 T&G, build to heavy set
Rest 2 min
Front Squat – 2×2@100%
Rest as needed. Essentially finding your 2RM, but do not go over your previous 1RM.