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WOD:

1a) 6 minute AMRAP:

5 Muscle-ups

50 Double-unders

Rest 3 minutes. Sub for Muscle-ups is 10 Push-ups/Dips. Sub for DU’s is 50 SU’s and 20 Tuck Jumps.

1b) 6 minute AMRAP:

5 Squat Snatch 135/95

10 Box Jumps 30/24

Rest 3 minutes.

1c) 6 minute AMRAP:

10 Chest-to-bar Pull-ups

20 Kettlebell Swings 53/35

2) Glute Ham Raise: 5 x 5

Rest 90 seconds between sets. Add weight if able, use assistance as needed.

3) Sled Drag: 400m

Light. Focus on consistent movement, walking through your heels.

4) Pendlay Row: 3 x 10

Rest 90 seconds between sets. Heavy as possible.

For results post detailed weights, reps, times, thoughts, etc. for all work completed.

Post Results/Thoughts To Comments