WOD 13.05.19

PERFORMANCE

SKILLS

Pull

EMOM10

Min1: 3 Banded Seated Strict Ring MU**

Min2: 45sec DU or TPU Attempts

*If you can't perform strict pullups or strict ring dips perform BUILD workout.


CONDITIONING

AMRAP7

6 Pullups

5 Burpees Over the Bar

4 Hang Power Cleans 115/75

3 Thrusters 115/75


Rest 2:00 & Repeat.


FITNESS

BUILD

EMOM10

Min1: 6-8 Tempo Banded Pullups

Min2: 6-8 DB Strict Dips or DB Pushups

BURN

AMRAP7

6 Ring Rows

5 Up & Downs

4 DB Hang Power Cleans

3 DB Thrusters

Rest 2:00 & Repeat.