Tuesday Oct 12

Skill Work / Technique Development:

Every 3:00 x 4 (12:00 total)

50′ HS Walk

5-10 Strict Pull Ups

METCON

Row 1000/750 Meters

Then

15-12-9-6-3

Chest to Bar Pull Ups

Single Arm DB Shoulder to Overhead (must do 15 each arm, 12 each arm, 9 each arm… etc) (50/35)

OPTIONAL ADDITIONAL WORK:

A) Jerk 3-3-3-3-3 (work up in weight)

B) Bench Press 10-8-6-4-2

 

 

ALWAYS DO WHAT YOU ARE AFRAID TO DO

806-414-5232 WOD