WOD 05/17/17

A2: 2 Rounds For Quality of:

20 Banded Pull Apart
20 Seated Banded Row
20 Banded Push Down

A3: 6 Minute AMRAP of:

60M OH Walk (45/25#)
4 HSPU Negative @3 Seconds Down
10/8 Calorie Air Bike
15 BallSlam (20/15#)

B: Weighted Dip – Find A Challenging Set of 5 Reps

C: Shoulder Press – 5@65% + 5/5@75% + 5/5/5@85% TM

Base % off of Training Max= 1Rm X .85% of most recent 1Rm From 07/27/17. Take TM and multiply by corresponding %. @20X1; Rest 90-180 Seconds Between Sets

D: EMOM 18 of:

Minute 1- 1 Rope Climb 20/15′
Minute 2- 30 Double Unders
Minute 3- 5-9 HSPU