WOD 11.06.19

PERFORMANCE

STRENGTH

EMOM8

Min1: 8 DB/KB Single Arm Bench Press (R)

Min2: 8 DB/KB Single Arm Bench Press (L)

*Moderate-Heavy Weight

CONDITIONING

For time:

21 Shoulder to OH 115/75

21 Pullups

50 Double Unders

15 Shoulder to OH 135/85

15 C2B Pullups

50 Double Unders

9 Shoulder to OH  155/95

9 Bar Muscle Ups

50 Double Unders


*Scale as neeeded.


FITNESS

BUILD

EMOM8

Min1: 8 Barbell Strict Press

Min2: 4 Stand U Rope Climbs


BURN

AMRAP5

30/24 Calorie Row

Max Effort Burpees


Rest1:00

AMRAP4

20/16 Calorie Row

Max Effort Up & Downs


Rest 1:00

AMRAP3

10/8 Calorie Row

Max Effort DB Renegade Row + Pushups