6/27/18

Wednesday

Warmup

  • 3rds: 5L-5R step-ups/10 banded GM/20 jumping jacks

Strength

  • Sumo DL 5x3 progressive load

WOD

  • AMRAP 20: 
  • 150 DU
  • 15 DL (225/155)
  • 20 DBL HPC (50/35).  *Alternate every 5 reps.

Cashout

  • 1 minute hold in each of the following positions:
  • Top of ring dip
  • Hanging on pull-up bar (fully extended).
  • HS hold
  • Squat at parallel
  • *Rest as needed to perform each unbroken.  If athletes can perform unbroken, add :20-:30s.