Friday, 30 April WOD

Warm up: 10 minutes

  • Buy in 200m Run
  • Complete as many rounds as possible in 6 mins of:
    • 7 Dumbell Bentover Rows
    • 7 Ring Dips/Tricep Push ups
    • 7 Good Mornings, pick load
    • 7 Overhead Squats, pick load
  • Buy out 200m Run

Strength/Skill: Upper Body

  • For quality:
  • 8 Bench Press, pick load
  • 5 Strict Chest-to-bar Pull-ups
  • 8 Bench Press, pick load
  • 5 Strict Chest-to-bar Pull-ups
  • 6 Bench Press, pick load
  • 5 Strict Chest-to-bar Pull-ups
  • 6 Bench Press, pick load
  • 5 Strict Chest-to-bar Pull-ups
  • 4 Bench Press, pick load
  • 5 Strict Chest-to-bar Pull-ups
  • 4 Bench Press, pick load
  • 5 Strict Chest-to-bar Pull-ups

Sub Floor Press, Dips, or Weighted Push-ups.

Metcon: For time:

  • 200m Run, 10 mins (Complete as many 200m Runs in 10 minutes before moving on)
  • — then —
  • 150 Wall Balls, 20/14 lbs
  • 30 Burpee Muscle-ups

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