WOD NOTES
Pulling day….
Increasing loads on the RDL if posture is maintained.
Fitness
4 sets
BB RDL x 8 reps
Rest 60 seconds
Renegade rows x 10 (5 each)
Rest 60 seconds
Banded face pulls x 12 reps
Rest 60 seconds
EMOM x 10
5 DB Push press (each arm)
5 Burpees
Add 1 rep on the burpee each set if possible…
Performance
20 minutes
Build up to 1 RM Thruster (no rack)
EMOM x 10
5 Thrusters 95/65
5 Burpee over bar
Add 1 rep on the burpee each set if possible…
Sport
C&J
EMOM x 10 @70%
OHS
Work up to heavy 3 RM
C1) Bench press 5 x 1
C2) Loaded scapular pullups x 3 (3 sec hold)
C3) Strict pull ups x ME
Perform C2/C3 as a superset
