WU
30”/ 15” x8
-Machine
-Hand stand hold / Elbow plank
-Plate G2O
-Dead hang
STRENGTH
A.
15- 12 - 9 - 6
-Bench press
*Every set:
-10 Weighted push ups / push ups
B.
15 - 12 - 9 - 6
-Bend over rows
*Every set:
-10 Single Arm row
WOD
5x
-3 Sand bag cleans
-6 Renegade rows
-9 Pull ups
4x
- 10 CAL
- 5 Wall-walk/Inchworm to push ups
- 10 DB hang power clean
3x
- 50 Skipping rope
- 10 Weighted dips
- 10 Hang power snatch
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