WOD for Wednesday, Nov 01, 2017

Chin up/DB push press

1A – Close grip chin-up clusters

  • 4 x 2.2.2 (Rest 10sec between set of 2s)

1B – Single arm DB push press

  • 4 x 5 (each arm)

Alternate between 1A and 1B. Rest 90s between each set.

Squat/row/climb

For time
50-40-30-20-10 – Air squat
25-20-15-10-5 – Barbell row 50kg/35kg
5-4-3-2-1 – Wall climb (scale up with Strict HSPUs)

Timecap: 16min

Extra credit

3 rounds of

  • 10 Elbows out tricep extensions
  • 15 Banded Face-pull aparts
  • 16 1-Arm KB Squat (8 each)

Rest as needed between sets

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