WOD 06.11.18

PERFORMANCE

STRENGTH/SKILL

PRESS

15 minutes to find a Heavy Single:

1 Jerk Drive + 1 Push Press + 1 Push Jerk + 1 Split Jerk


CONDITIONING

FOR TIME

30 Pullups

200m Run

20 C2B Pullups

400m Run

10 Bar Muscle Ups

800m Run

CAP18


FITNESS

STRENGTH/SKILL

EMOM15

Min1: 5 Wide Grip Pullups

Min2: 30sec Hollow Rock Hold

Min3: 10 Plyo Pushups



CONDITIONING

3 SETS OF:

AMRAP5

10/8 Assautl Bike Cals

8 Burpees

6 DB Push Presses

REST 1 MIN