November 19th, 2015

neil

Today’s WOD

  1. Bench press x 2-3 reps @ 85-90%, go EMOM x 6
  2. Hollow holds x 20 sec, rest 10 x 4

+

8 min AMRAP

10 Pull ups

15 Med ball cleans

30 DU’s

 

Notes:

  • Scale pull ups by doing ring rows but continue to move feet closer to the wall, if your looking to work a little more on kipping use a box under feet for ring rows and complete kipping ring rows
  • Bench should be heavy, but repeatable
  • Wod is short and sweet

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