WOD 30.05.18

PERFORMANCE

STRENGTH/SKILL

3 Rounds for Max Effort Reps:

Bench Press (BW/.7BW)

Legless Rope Climbs (3 sec rest at the Bottom)



 

CONDITIONING

EMOM15

Min1: 12/9 Calorie Row

Min2-3: 1 Round of “DT” 135/95

 

“DT”

12 Deadlifts

9 Hang Cleans

6 Push Jerks

FITNESS

STRENGTH/SKILL

3 Rounds for Max Effort Reps

DB Press on a Medball 35/20

Jumping Negative Pullups



 

CONDITIONING

EMOM12

Min1: 8/6 Assault Bike Calories

Min2-3: 1 Round of “DT” with DBs 35/20

 

“DT”

12 Deadlifts

9 Hang Cleans

6 Push Press

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