WOD 11.07.17

PERFORMANCE

STRENGTH

4 rounds of:

10 Single Arm RKB Swings (Right arm- AHAP)

10m Single Arm Waiter Carry (Right Arm)

10 Single Arm RKB Swings (Left arm- AHAP)

10m Single Arm Waiter Carry (Left Arm)

Rest 1 min

* AHAP- As heavy as possible.

 

CONDITIONING

2 Rounds For time:

10 Strict Pullups

30 Shoulder to OH 115/75

90 Double Unders

FITNESS

STRENGTH

4 rounds of:

10 Single Arm RKB Swings (Right arm -AHAP)

10m Single Arm Waiter Carry (Right Arm)

10 Single Arm RKB Swings (Left arm - AHAP)

10m Single Arm Waiter Carry (Left Arm)

Rest 1 min

* AHAP- As heavy as possible.

 

CONDITIONING

2 Rounds For time:

10 Banded Strict Pullups

30 Barbell Push Press 45/30

90 Jumping Jacks