WOD NOTES
Some pulling strength followed by conditioning work.
Fitness
4 sets
One arm DB Row x 10 each
Rest 60 seconds
Band lat pull downs x 12
Rest 60 seconds
For time
1 K Assault bike
40 Wall balls
750 m ski
30 Wall balls
500 m row
20 Wall balls
Performance
Weighted pull ups 3 x 3
Then….
One attempt at max rep strict pull ups
For time
1 K Assault bike
40 Wall balls 20/14
750 m ski
30 Wall balls 20/14
500 m row
20 Wall balls 20/14
Sport
Indian club circles x 20
Band row w/external rotation x 6 each
Frogger stretch x 60 sec
Snatch
3 x 1 @60%*
Clean and Jerk
3 x 1 @60%*
*we are focused on technique this week, keep it smooth and work your positions
HBBS
3 x 3 @75%
