Monday 21st August – WOD

21st August 2017

WUWOD
5 MINS OF ROWING
Every min change grip
Min 1: Normal Grip
Min 2: Underhand grip

WOD 1

In 20 mins complete:
5 Mins to build to 3 Heavy Rep Strict Pull Up Weight

Then E3MO3M for 15 Mins
3 Weighted Strict Pull Ups @ above weight
*Any Grip
*Those that need to scale can work 3-5 eccentric pull ups

WOD 2

7 Min AMRAP of:
50 Double Unders/ 50 Singles
10 O/H Squats @ 60/40
*Aim for 6+ rounds
*Pick a weight you can go unbroken on o/h squats

Additional Work 

20 Mins after Class
10 Rounds for time of:
250m Row
-Rest 2 mins-
*Goal is to finish each round in under 1 minute or faster

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