Strength:

A) Batwing Row: 8 x 4 sets; Rest :90 btwn

B) Strict Pronated Pull-up: 3 Sets: Max in 1min, Rest 3min.

Performance WOD:

12min AMRAP:

16 Dbl KB Front Rack Walking Lunge

12 C2B Pullup

8 Dbl KB Cleans

 

Fitness WOD:

16 DB Alt Reverse Lunge or Alt. Stepup

12 Pullup

8 Burpee to Target (6-8″)

Categories: WOD