WOD 06/14/17

A2: 2 RFQ of:

20 Band Push Down
20 Supine Pull Apart
20 Face Pull

A3:2 RFT of:

200M Row (5/3)
15 Shoulder Press (45/35#)
8 Strict Chin Up

B: Weighted Dip – 5/5/5 @85%

Max or sets accross

C: Shoulder Press – 5@75 + 5/5@85 + 5/5/5@95%

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

D: EMOM 12 of:

Minute 1- 3-10 Strict HSPU
Minute 2- 45 Seconds Max UB Double Unders
Minute 3- 1 Legless Rope Climb (20/15′)