WOD
In teams of 2, alternating complete rounds, 5 Rounds each for Time:
20/16 Cal Row (16/12 Cal Bike)
12 Pullups | R+ 5 Bar MU
14 DB Box Step Ups (50/35-20″)
*Scaled 6 Strict Banded Pullups (no kipping w/ bands)
Extra
Strength
Push Jerk: Build to a heavy single
Pause BS: 1 reps (3 sec) EMOM for 10 min @ 80-85% for 1 reps
Skill
In as few sets as possible – 60 lateral HS steps on wall (keep it 30/30 but break up as desired)
3 attempts: Max distance UB HS walk
Midline – After
3 sets:
20 hollow rocks
10 GHD hip extensions
Allen Core Fitness
10 min EMOM:
5 deadlift @ 70%
5 sets:
10 SL RDL building at a smooth pace but no rest.
5 sets:
30 UB kettlebell swings every 3:30
Is that Jason Shultz in the picture?
Sent from my iPhone
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