Wednesday | 5.1.19

Skills and Drills:

Every 2min for 10min

40ft HS Walk

10ft increments

Strength

7x2 HAP

Pause Front Squat

Using a clock, begin ea. rep w/ 10 sec pause at top

6-5-4-3-2-1-2-3-4-5-6

a.DB Bench Press

b. Single-arm DB Bent over Row

Alternating movements

Reverse Hyper

3x15 @ 25% of BS

WOD:

Five rounds for time of:

30 Wall-ball shots (20/14)

10 Bar Muscle Ups