WOD 16.10.18

PERFORMANCE

STRENGTH/SKILL

3 SETS FOR QUALITY:

8 Half Kneeling Single Arm Arnold Strict Press x EA

8 Strict C2B Pullups

Rest 90sec


CONDITIONING

7 ROUNDS FT:

40 Double Unders

10 Shoulder to OH (115/85)


FITNESS

STRENGTH/SKILL

STRICT PRESS

6-6-6-6-6

Barbell Strict Press*

Perform Max Double KB Rows After each set

*Climbing Weight


CONDITIONING

1 SET FOR MAX REPS

4:00 Max Calorie Row

1:00 Rest

4:00 Max Calorie Bike

1:00 Rest

4:00 Max Rope Jumps