Monday November 9th WOD

Warm up:  10 minute time cap

-500m row

-40 Wall balls 14/10lbs

-30 Sit ups

-20 Push ups

-10 Strict pull ups (sub ring rows)

 

“Bulletproof Back and Shoulders”

-Banded face pulls

-DB ‘Thumbs up’ drill

Strength couplet:  12 minutes

-Pull up position holds  (8x10 second holds)

-Deadlift build

Conditioning:  5 minute AMRAP

-2 Deadlifts 225/155, sub 185/125, 135/95

-2 Ring rows (feet elevated)

-4 Deadlifts

-4 Ring rows (feet elevated)

-6 Deadlifts

-6 Ring rows (feet elevated)

-and so on for 5 minutes

-Score is total rounds and reps completed

Post:  1 mile run + stretch/foam roll

Nick ProhaskaComment