WOD 20.09.18

PERFORMANCE

STRENGTH

10-8-6-4-2

Strict Pullups

2-4-6-8-10

Strict Ring Dips

*Rest as needed between sets


ACTIVE RECOVERY

AMRAP16

10 Single Arm Strict Press 35/25 x Each Arm

10 Single Arm High Pulls “ x Each Arm

20 Alternated  Box Step Ups 20”

30sec Handstand Hold

30sec Bar Hang


FITNESS

STRENGTH

10-8-6-4-2

Barbell Rows

2-4-6-8-10

Plyo Pushups


CONDITIONING

8 Rounds

1 min ON/OFF

2 Wall Walks + Max DB Burpee Cleans