Strength
Back Squat (8-8 / 5-3-1+ / 5)
50-55% / 75-85-95% / 65%
WOD
Metcon (No Measure)
4 Rounds of:
1 Indoor Flying Pull-up Bar traverse*
4 GHD Hamstring Curl or 8 Good mornings
8/8 DB Bulgarian Split Squats
8 Arnold Presses**
1 Indoor Flying Pull-up Bar traverse*
4 GHD Hamstring Curl or 8 Good mornings
8/8 DB Bulgarian Split Squats
8 Arnold Presses**
* Skip if you can not do a strict pull-up and do 10 banded strict pull-ups instead
** https://www.youtube.com/watch?v=6Z15_WdXmVw
Elements
BURN 47 (AMRAP – Reps)
30:00 AMRAP
Row 500m (Y)
15 Chest Flys 15/10# (on a bench) (G/Y)
15 Ring Rows (G/Y)
15 Squat Jumps to a 6″ Box (Y/R)
Row 500m (Y)
15 Chest Flys 15/10# (on a bench) (G/Y)
15 Ring Rows (G/Y)
15 Squat Jumps to a 6″ Box (Y/R)
Each 100m on row is 1 rep. 50 reps per round.
