Wednesday 5/3/17

Strength: Pendlay Row

4 x 4 AHAP with 3 kipping or jumping C2B pull ups immediately after each set

WOD: For Time, 20 min cap
800 m run
800 m row
8 burpee box jumps (30/24)

400 m run
400 m row

4 burpee box jumps (30/24)

200 m run
200 m row

2 burpee box jumps (30/24)

Accessory: 2 sets of max strict pull ups followed by max kipping pull ups

Overachiever’s special (optional, to be performed after class): 3 x 10 each
DB Posterior fly
DB sidelying external rotation
DB hammer curls