6/3/19


Warm Up. 12 minutes to complete

  • 10 windmills (5 each side)
  • 10 OH Lunges with barbell
  • 10 Bar Good Mornings
  • 5 Strict Pull ups
  • 5 Kipping Pull Ups
  • 3 Bar MU or 3 more pull-ups + 3 Ring dips
  • 20 Wallballs

Strength. 15 minutes to build to a 3 Rep OHS

10-8-6-5-3-3-3

WOD 12 min AMRAP

  • 2 OHS. 115/75
  • 1 Bar MU/ 1 Pull up + 1 Ring Dip
  • 4 OHS
  • 2 Bar MU/ 2 Pull Ups+ 2 dips
  • 6 OHS
  • 3 Bar MU
  • etc… add 2 OHS and 1 MU each round until time is up