WOD for Tuesday, Apr 09, 2019

Strength 09-04-2019

Push Jerk: 5 x 3 @75-80%, every 90s.

  • reset at shoulder each rep.

Conditioning 09-04-2019

4 Rounds; go every 6:00
8/5 Strict C2B Pull-ups
20 DB Alt. Step-ups @35/25lbs + 'low' box
25/20 Calorie Row / Stairs / Ski / 20/17 x Assault Bike

  • Goal is to maintain pace across all 4 sets, so start a bit safe.

Extra Credit 09-04-2019

Banded Back Complex:
50 Pulldowns
50 Banded Facepull-aparts
50 Banded pull-aparts (supinated grip)
*Goal to do all 150 reps with minimal rest

Open Gym

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