Friday, 9 April WOD

Warm up:

  • 1:00 Row or 200m Run
  • 10 Inverted Rows
  • 1:00 Row or 200m Run
  • 10 Tempo Push Ups
  • 1:00 Row or 200m Run
  • 10 Bench Dips

Strength/Skill:2 rounds for quality of:

  • 8 Weight Push-ups, pick load
  • 5 Strict Pull-ups
  • 4 Weighted Push-ups, pick load
  • 5 Strict Pull-ups
  • 2 Weighted Push ups load
  • 5 Strict Pull-ups
    • Use a partner for for weight loading

METCON: 6 rounds, 2 mins each, for max reps of:

20/15 Row Calories

max reps in remaining time of Air Squats

Rest 1 min

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