Tuesday June 23rd WOD

Warm up:  500m row followed by 2x10 air squats, ring rows, push ups and sit ups

Mobility:  Banded shoulder and wrist

Strength:  4xME Strict pull ups and Dips

-4 sets performed as a couplet

-Strict for both movements

-Banded or unbanded

-Max effort each movement with a 2-2:30 minute rest between sets

Conditioning:  3-6-9-6-3

-Power cleans 155/105 (sub 135/80) (sub 115/55)

-Burpee to a 45# plate

Nick ProhaskaComment