WOD
Strength
4-5 Sets:
5 Bench Press @ 70%
7 Supinated Barbell Rows
Conditioning
12-9-6 for Time:
DB Thrusters (50/35)
C2B Pullups
*Rest 1:1 and Repeat
*Max Rest of 4 Minutes
*Record both Times
Extra
10 min. EMOM:
E- 30 sec. max HS walk
O- 3 Bar MU
EMOM x 5 min: 15 sec max rep deadlifts @ 40% of max + 45 sec rest
After
50 GHD situps AFAP