Tuesday 5-8-18

 In WODs

Warm Up:

4 Rounds 

6 Scapula Pull Ups 

:20 Alternating Contralateral Dead Bugs 

5 Strict Pull Ups 

10R/10L One Leg Mini Squats (work on ankle flexion)

WOD A:

Feel Free to Superset 

A. Bench Press 

1×5 @ 75%, 

1×3 @ 85%

Max Reps @ 95% 

B. 5×2 Weighted Pull Up (as heavy as possible) – if you don’t have pull ups, do 3 rounds max banded pull ups – use a band that allows you to get 7 in the first set. If you get more than 10, use a harder band.

WOD B:

10 Min. AMRAP 

200 M Row 

7 Man Makers (50/35) 

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