WOD 04/10/17

A1: 3 RFQ of:

15 Banded Pull Apart
15 Seated Banded Row
2 WallWalk

A2: 4 RFT of:

5 D.B. Push Press (45/25#X2)
6 Each Single Arm Ring Row
15 Double Unders

B1: Shoulder Press (10/10/10/10)

WU to 50% of 10 Rm from 04/03/17 + 10 reps X 5 sets @20X1; Rest 30-60 Seconds Before B2.

Superset with B2.

B2: Weighted Pull-ups – 10/10/10/10

WU to 50% of 10 Rm from 04/03/17 + 10 reps X 5 sets @20X1; Rest 30-60 Seconds Before B1.

C: EMOM 15 of:

Minute 1- 1 Rope Climb (20/15′)
Minute 2- 1-9 Strict HSPU
Minute 2- 10/8 Calorie Air Bike