WOD 18.06.19

PERFORMANCE

STRENGTH

3 SETS

10 KB Curl to Press (Moderate-Heavy)

10 Deficit Pushups

10 Strict Pullups

-Rest as needed-


CONDITIONING

EMOM15

Min1: 1 Legless Rope Climb (From Seated)

Min2: 3 KB Strict Press + 3 KB Push Press (Each Arm)

Min3: 12 Burpees Over the KB


*Scale as neeeded.


FITNESS

BUILD

3 SETS

10 DB Curl to Press

5-10 Negative Pushups

10 Shoulder Flys

5 Tempo Ring Rows (2.2.2)

-Rest as needed-


BURN

EMOM15

Min1: 200/150m Row

Min2: 20 Medball Throughs

Min3: 20-15 Medball Situps