WOD 11/18/18
A2: 6 Minute AMRAP of:
5 Burpee
5 Pull Up
10 Calorie Ski
50′ M.B. Pec Walk (20/14#)
5 Burpee
5 Pull Up
10 Calorie Ski
50′ M.B. Pec Walk (20/14#)
B: Bench Press (3 @80/85/90/90%)
**Use an Axle (25#)
C1: 2 Bench D.B. Plank Row – 9 Each X 4 Sets
Superset with C2
C2: 10 Month Press – 6/6/6/6
D: 4 Rounds of:
5 Deficit Handstand Negative @3 Seconds down
1 Rope Climb (15′)
20 Seconds Dip Support Hold
5 Each Single Arm Ring Row
Max UB Handstand Walk
1-5 Strict Ring Muscle Up
5 Deficit Handstand Negative @3 Seconds down
1 Rope Climb (15′)
20 Seconds Dip Support Hold
5 Each Single Arm Ring Row
Max UB Handstand Walk
1-5 Strict Ring Muscle Up
