FRI01DEC2017

WOD

Strength
EMOM x 10:
5 Strict Pull-ups + 5 e/arm KB or DB Bent Over Row

Conditioning
AMRAP in 7 min:
3 Snatches, 95/65
3 CTB Pullups
6 Snatches
6 CTB Pullups
9 Snatches
9 CTB Pullups…etc.
Continue up the ladder…

EXTRA

5 sets of 5 – Weighted Ring pushups

5 sets 10 – KB chest supported supine rows, hold last rep on chest for 5 sec. hold

8 sets:
– Max HS hold on wall w/ hands directly under shoulders and head through

BOOTCAMP

Strength
EMOM x 10:
10 Ring Rows + 10 Front Rack Lunges (Keep it light)

Conditioning
AMRAP in 7 min:
3 Front Squats
6 Abmat Situps
6 Front Squats
9 Abmat Situps
9 Front Squats
12 Abmat Situps
Continue up the ladder…

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