Tuesday, June 21st WOD

Warm up:  8 minute circuit, BW drills


-Bulletproof back and shoulder drills (push/pull prep)



LV. A Skill:  Weighted pull ups and weighted ring dips

LV. B Skill:  Strict pull ups and ring dips (banded or unbanded)

LV. C Skill:  Banded pull ups and banded bar dips


Conditioning:  Against a 4 minute clock, perform a 500/450m row, 40 yard sled push and max effort burpee + vertical touch (6” above reach)

-Rest 3 minutes and repeat x2

-Total of 3 rounds

-Score is total burpees

Post:  Group walk and stretch

Nick ProhaskaComment