WOD NOTES:
Working on developing the strict pulling strength. Maintain a focused effort on muscle isolation and tempo. We’re getting one step closer to a strict, controlled pull up.
Fitness
4 sets:
1 a) Elbows out ring rows x 10-12 (3011)
1 b) One arm DB Row x 10-12
3 sets:
2a) Straight arm band pull downs x 8-10 (4010)
2 b) Biceps curl x 8-10 (3110)
3 sets NFT
30 DU
20 single arm KB swings
10 KB Jerks
Rest 60-90 seconds
Performance and Sport
5 sets:
Snatch + OHS
For time
5 RFT
15 calorie row
5 hang power cleans 135/85
5 thrusters 135/85
