WOD 29.08.17

PERFORMANCE

STRENGTH

4 Rounds for Quality:

5 Bench Press (BW/.7BW)

5 Strict Pullups

30s Hollow Rock Hold


 

CONDITIONING

For time:

4 Rounds

5 Bar Muscle Ups*

10 Shoulder to OH 135/95

15 AB Mat Situps

 

*Scale to Jumping Bar Muscle Up of Necessary, jump from a box.

FITNESS

STRENGTH

4 Rounds for Quality:

10 Pushups

10 Ring Rows

30s Hollow Rock Hold

 

CONDITIONING

For time:

4 Rounds

5 Banded Pullups

10 Push Press

15 AB Mat Situps

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