WOD-
Pull up capacity x 5:00
:15 of strict pull ups
:45 of Bent over rows with light dumbbells, change plates,
or even a PVC pipe
As many rounds as possible in 20:00 of
Row 250 meters
10 Hang power cleans 95#(65#)
10 Box jumps 24″(20″)
10 Push press 95#(65#)
Post WOD: (Can be done after class)
3 – 5 rounds for quality
10 Seated arnold press with dumbbells
30 second hollow rock
30 second superman pulses
(Sub hollow hold if rocks are out)
