Complete in Order
Strength:
A) FS: Work to 5rm for the day
B) 5 supersets
-5 e.arm Dumbell rows
-10 Bent DB fly, hold last rep 5 sec.
Skill
A) 4 sets
– 10 sec. static arch hold + 4-6 Pullups (go directly from arch to kip of first PU)
Conditioning
Community WOD
For time:
10 Ring MU
50 KB Snatches, 53/35#
150 DU’s
50 Hang Power Cleans, 175/120
150 DU’s
50 KB Snatches, 53/35#
10 Ring MU
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