Wednesday | 4.17.19

Skills and Drills:

15min clock(pick based on weakness)

40 Strict MU

or

20 Leg-less Rope Climb (no kip, as straight as possible)

or

70 Strict Rope Pull up

EMOM 6 Steps (3l/3r)

1-3 OH Lunge

5-7 Front Lunge 4 & 8 rest

9-12 Back lunge Ascending Wt

Strength

Bench

6x4 @ 80%-85%%

Snatch Balance

7x2 HAP with correct technique

WOD:

Seven rounds for time of:

2 Touch & Go Rope climb (Only one foot touches between reps)

15 Ring dips

15 Toes to bar

10 Walking lunge steps