WOD

050923

Tuesday, May 9

WOD

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Warm-up:
10 PVC passthrough
2 Rounds of:
5 Ring row
5 Push-up
7 Hollow rock
Wall walk up w/ :5 hold
then
10 PVC Halo
:20 Dead hang pullup bar
5 Press in split w/ empty bar
5 Push jerk behind the neck in split w/ light load

WOD:
Every :90 for 12 minutes (8 sets)
Behind the neck jerk
Set 1- 1@60%
Set 2- 1@65%
Set 3- 1@70%
Sets 4-8- 1@75%

B) For time:
50 Strict pullup (Scale to negatives or ring row)
at the start of every minute perform 5 burpees (scale to 3)

Mobility:
:45 Puppy dog
:45 Archer

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