WOD 05/31/17

A2: For Quality:

30 Banded Pull Apart
30 Seated Banded Row
30 Banded Push Down

A3: 3 RFQ of:

10 Shoulder Press (45/35#)
5/3 Dip Negatives @ 3 Seconds Down
10 Calorie Bike
Rest 60 Seconds Between Rounds

B: Weighted Dip – 5 EMOM @55-75% X 10

C: Shoulder Press – 5@70% + 5/5@80% + 5/5/5@90% TM + 2.5#’s

% Based off of Training Max (Please add 2.5#’s to Shoulder Press training max.) @20X1;

D: EMOM 15 of:

Minute 1- 1 Rope Climb (20/15′)
Minute 2- 30 Double Unders
Minute 3- 10 Strict HSPU