WOD
Strength
Pause Jerk: 3 sec. pause in dip and receiving position
*build to heavy single, no misses
Conditioning
“Death by Shuttle Run”
10M down + 10M back = 1 rep
and / or…
“Death by Calories”
Calorie Row – Start at 3 Cal add 1 cal/min
*Do at least one of the Death by, doing both is optional.
EXTRA
Skill
A) 10 min. EMOM – 2 of the following complex w/ towel b/n feet:
Kip only + Kip w/ pull to rings + MU + Ring dip
B) After cond. – 2 attempts max time, weighted Plank hold on elbows