WOD
Strength (load)
Weighted pull-ups 6 sets of 3
Metcon (reps, interval)
6 rounds, 2 minutes on/2 minutes off:
A ) 20 Wallball shots 20/14lb
ME Pull-ups
B ) 250/200m Row
ME Burpees
Alternate between A & B.
Accessory:
5 sets of 20 prone banded pulls.
Rest 1-2 min between sets.
3-5 sets of:
20 JM press. Light weight. Rest 2 min between sets.
Accessory:
50 Weighted sit-ups. Split anyhow.
Rest 90s. between rounds.
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