WOD 19.07.18

PERFORMANCE

STRENGTH/SKILLS

EMOM12

Min1: 5-8 Reps of Pull

Min2: 5-8 Reps of Push

Min3: Rest

 

Min1,7: Perform Pronated Strict Pullups

Min2,8: Perform Strict HSPU

Min4,10: Perform Supinated Strict Pullups

Min5,11: Perform Strict Ring Dips

Min3,6,9,12: REST

 

CONDITIONING

For time:

5 Rounds

2 Rope Climbs

4 Shoulder to OH 135/95

50 Double Unders

 

FITNESS

STRENGTH/SKILLS

EMOM12

Min1: 2 Banded Perfect Strict Pullups

Min2: 8 DB/KB L-Sit Strict Presses

Min3: Rest


 

CONDITIONING

For time:

5 Rounds

8 Ring Rows

16 Pushups

150 Single Unders