WOD – 10/11/19

COME GET SOME!!!

Strength- Pull ups (Wk 2)

Entry:

1.) 3×10 Single arm bent over DB rows (Increase weight each set)

2.) 3×10 Seated banded rows

Intermediate:

1.) 3×10 Single arm bent over DB rows (Increase weight each set)

2.) 3×5 Eccentric (lowering) pull ups (3 sec. descent)

Advanced:

1.) 3×10 Single arm bent over DB rows (Increase weight each set)

2.) 3×5 Weighted pull ups (Choose a weight that can be done unbroken)

WOD

“20.1”

10 Rounds for time:

  • 8 Ground to overhead (#95/65)
  • 10 Bar facing burpees

TIME CAP: 15 minutes