WOD 9/16/2019


Published September 16, 2019


PreWod

5 Mins mix and match
Jumping Jacks
Old man squats
Push Up to Pike

3 rounds w/Partner
10 (5 ea leg) Pistol Progression
10-30s ea partner Armadillo Drill
10-30s PVC Shoot through drill

Movements

Pull-up Practice

Test: UB Pull OR Build to a challenging 5 pullups in 5 sets Banded, Bodyweight or Weighted

MetCons

3 Rounds for Time

TEST
Lactic Tolerance
OR
3 Round For Time
15 Burpee Over Bar
12 Thrusters 115/85

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