WOD

07.04.18

WARM UP

General & Specific

ACCESSORY

Every 3x 4 sets perform:

Wall Climbs – 3-5 reps

KB One Leg Deadlift – 6 reps/leg

Dual DB Bent Over Row – 8-10 reps

WOD

3 rounds of:

5 Ring Muscle Ups / Bar Muscle Ups or 10 M / 6 W Strict Chin Ups (no! Kipping Pull Ups)

16 Alternating Leg KB Front Rack Forward Lunges @32/24kg

WARM UP

General & Specific

ACCESSORY

Every 3x 4 sets perform:

Wall Climbs – 3-5 reps

KB One Leg Deadlift – 6 reps/leg

Dual DB Bent Over Row – 8-10 reps

WOD

3 rounds of:

10 M / 6 W Strict Chin Ups (no! Kipping Pull Ups)

16 Alternating Leg KB Front Rack Forward Lunges @24/16kg

WARM UP

General & Specific

ACCESSORY

Every 3x 4 sets perform:

Wall Climbs – 3-5 reps

KB Deadlift – 6 reps/leg

Dual DB Bent Over Row – 8-10 reps

WOD

3 rounds of:

10 M / 8 W Ring Rows elevated feet

16 Alternating Leg KB Front Rack Forward Lunges

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