WOD 4/9/2019


Published April 9, 2019


PreWod

Warm up (10 m)
1 min Squat hold
10 Scap Pull-ups
2 rounds
10 Ring Rows
12 Air Squats


MetCons

Category 1 Make up day

Front Squat
-Test Front Squat (15m)
-if previously tested Front Squat: 3x8

Upper Body Pull (15m)
- Test UB Pull
- if previously tested:
Upper Body Pull work, based on Level, choose appropriate:
3x5 Strict Pullups
3x5 Pullup Negatives
3x Max chin over bar hold
3x5 Ring Row

Lactic Tolerance
-Test Lactic Tolerance (15m)
- if previously tested
6 min AMRAP:
10 Burpee Over Bar or bodybuilder over bar
10 Power Clean (95/65) or (65/45)

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