WED05DEC2018

WOD

In teams of 2, alternating complete rounds, 5 Rounds each for Time:
16/12 Cal Assault Bike (20/16 Row)
12 Pullups | R+ 5 Bar MU
14 DB Box Step Ups (50/35-20″)

*Scaled 6 Strict Banded Pullups (no kipping w/ bands)

Extra

Strength
Push Jerk: Build to a heavy single

Pause BS: 1 reps (3 sec) EMOM for 10 min @ 80-85% for 1 reps

Skill
In as few sets as possible – 60 lateral HS steps on wall (keep it 30/30 but break up as desired)

3 attempts: Max distance UB HS walk

Midline – After
3 sets:
20 hollow rocks
10 GHD hip extensions

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