Warm up

3 rounds

5 strict pullups

5 strict dips

5 strict hspu

10 deck squats

1 TGU each side

Strength

Windmill

5×5 each side

Arm bar

5×5 each side

5×5 DB oh shrugs

Strict pull up

Work to a heavy single

WOD

16 single arm ohs

16 DB snatch

Amrap 11

Leave a Reply

Fill in your details below or click an icon to log in:

Gravatar
WordPress.com Logo

You are commenting using your WordPress.com account. ( Log Out /  Change )

Google photo

You are commenting using your Google account. ( Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. ( Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. ( Log Out /  Change )

Cancel

Connecting to %s