Friday 20201106

Warm-up (No Measure)

AMRAP x 5 MINUTES

5/5 KB Strict Press
5/5 KB Bent Over Row
5/5 KB Deadlift
10 Scap Pull-Ups

Strength – Metcon (Weight)

3 SETS FOR QUALITY

4/4 DB or KB Turkish Get-Ups (Athlete Choice)*
2-6 Strict Tempo Pull-Ups (2121)**

*Stand-up portion only
**Chest 2 Bar Optional

-Rest 1:00 b/t Sets-

(Score is Weight)

Workout – Metcon (AMRAP – Reps)

5 SETS

ON A 3:00 RUNNING CLOCK…

15 Chest to Bar Pull-Ups
20 Russian KB Swings

Max Reps Goblet Squats (70/53)|(53/35)

-Rest 1:00 b/t Sets-

(Score is Total Reps)

Cool Down – Warm-up (No Measure)

FOR RECOVERY

5:00 Foam Roll Upper Back + Lats

(No Measure)

Posted in WOD

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