WOD 07/19/17

A1: 2 RFQ of:
15 Banded Face Pulls/
15 Banded Row/
15 Banded Pull Apart/
15 Banded Push Down

A2: 2 RFQ of:
1 WallWalk/
10 Each Alternating Shoulder Taps/
5 Kipping Swing
3 Strict Pull Up
5 Each D.B. Step Up (HBD/20/18″ Box)/
150 M Row (5/3)

B: Shoulder Press – 3/3/3 Last set to a 3RM

 

C: Weighted Dip – 3/3@ 75-85% 
Pause first Dip 3 seconds in the hole, 3 seconds up top

D: For Quality-

10 Shoulder To OH (95/65#)
1 Rope Climb (20/15′); 90 Seconds Rest
8 Shoulder To OH (115/75#)
2 Rope Climb; 90 Seconds Rest
5 Shoulder To OH (135/95#)
3 Rope Climb