WOD

09.11.18

WARM UP

General & Specific

WOD

Every 2’ x 10 sets perform as fast as possible:

3 M / 2 W Bar Muscle Ups or 8 M / 5 W Chest to Bar Pull Ups or Pull Ups

5 Shoulder-to-Over-Head  @135/85lbs

7 Lateral Burpees

WARM UP

General & Specific

WOD

Every 2’ x 10 sets perform as fast as possible:

8 M / 5 W Chest to Bar Pull Ups or Pull Ups

5 Shoulder-to-Over-Head  @115/75lbs

7 Lateral Burpees

WARM UP

General & Specific

WOD

Every 2’ x 6- 10 sets perform as fast as possible:

10-15 Jumping Pull Ups

8-10 DB Push Press

8-10 Burpees no jump

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