WOD 05/24/17

A2: 3 Rounds For Quality of:

15 Banded Pull Apart
15 Seated Banded Row
15 Banded Push Down

A3: 2 Rounds of:

30M Half Racked K.B. OH Walk Left (16/12KgX2)
30M Half Racked K.B. OH Walk Right
5 HSPU Negative @2 Seconds Down
10/8 Calorie Row (8/5)

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

12 Mintues to build up to a heavy set of 5 reps @20X1; Rest as needed between sets.

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

D: 5 Rounds of:

1 Rope Climb 20/15′
30 Double Unders
10 HSPU

Rest 2 Minutes Between Rounds (goal is to keep rounds splits to +/- 5 seconds)