WOD for Friday, Dec 13, 2019

Strength 13-12-2019

1) Strict Pull-up: Accumulate Volume: 30-40 Reps total
Options: Band Resisted Pull-ups, Bodyweight, Partner Assisted Pull/Chin-up, Ring Rows
– Rest 60-90s between sets.

2) Rollback Triceps Extensions: 4 x 15. Rest 60s.

Conditioning 13-12-2019

AMRAP 6:00
9 Bent-over Barbell Rows @42.5/30kg
9 Toes to Bar

Extra Credit 13-12-2019

Banded Y-T-A-T: 3 x 10. Rest 60s.
– 1 rep = Y-T-A-T
Then,
3:00 of Global Foam Rolling the Lats – 90s each

Open Gym

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