Tuesday 5.1.18

STRENGTH

4 Rounds:

1a. 7 Sumo Deadlifts with 3 second descend and explode up AHAFA

Check out the form here: https://www.youtube.com/watch?v=PQ3A_HmfQyk

1b. 6 Weighted Chin-ups AHAFA > 6 hard singles with band > 6 barbell bent over rows with 2 second pause at chest

 

WOD

For Time (12 cap)

18 GHD Sit Ups > V-Ups > Sit-Ups

9 Thrusters 135/95

9 Chest to Bar Pulls > Pull-Ups > Ring Rows

24 GHD Sit Ups > V-Ups > Sit-Ups

12 Thrusters 135/95

12 Chest to Bar Pulls > Pull-Ups > Ring Rows

30 GHD Sit Ups > V-Ups > Sit-Ups

15 Thrusters 135/95

15 Chest to Bar Pulls > Pull-Ups > Ring Rows

 

EXTRA

 10 DB Bent Over Row with 2 second pause at chest