TUESDAY 8-21-18

Warm up

1 min bike

 1 min Row

3  sets of:

Dumbbell Shoulder Press x 8 reps 

Rest 45 seconds

Supine Ring Rows x 8-10 reps 

Rest 45 seconds

Dumbbell Skull Crushers x 10-12 reps 

Rest 45 seconds

Strict Toes to Bar x 6-8 reps 

Rest 45 seconds

STRENGTH

5 Sets

2 Strict Press 85% (of best single)

5 Strict Weighted Pull Ups (Unbroken sets, moderate weight)

WOD

4 rounds for time of:

50 Double-Unders

40 Push-Ups

30 Kettlebell Swings (32/24 kg)

Accessory Work

Every 2 minutes, for 12 minutes (3 sets) of:

Station 1 – Supine Ring Rows x 8-10 reps

Station 2 – Reverse Snow Angels x 12 reps 

Station 3 – Hollow Hold x 45-60 seconds

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