Thursday June 14, 2018

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(Competition / OlyNastics)
WOD Review: 8 min

Then group warm up all together: 200m row, 10 BB straight leg deadlifts, 10 push-ups, 10 BB deadlifts, 5 TVWQ, 10 hanging shrugs, 10 BB push jerks, 10 mini-kips, 10 tubing back flies (medium wt)

SOD

EMOM x 12
Odd min: 3-5^ Sumo Deadlifts (increase weight each or every other set)
Even min: 5-7 DB/KB Bent Over Rows from a bench/box per side

WOD

4 Rounds for Time (17 min cap)
12 Pull-ups (Mod: banded, jumping or ring rows)
10 Push Jerks (135/95) (50+ 95/65)
Run 400m

*To complete this in 17 min, you will need to choose the correct weight for the PJ ideally going unbroken and choose the correct modification of pull-ups.