WOD for Wednesday, Oct 25, 2017

DB bench / Barbell row

Alternate between the two movements

  • 1a) DB Neutral Grip Bench Press: 5 x 5, up to a heavy set. Rest 60s.
  • 1b) Barbell Rows: 5 x 6, up to a heavy set. Pause at top for 1 count. Rest 60s

"Bulletproof"

For time

  • 50 Push-ups
  • 40 Toes to bar
  • 30 Pistols (alternating)
  • 20 Shoulder to overhead 70kg/45kg
  • 10 Ring Muscle-ups

Timecap: 16min

Extra credit

3 rounds

  • 12 KB Hammer Curls
  • 12 KB Tricep Extensions
  • 20s Banded Palloff Iso hold, each side

Open Gym

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