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“Working Against Gravity” – Friday 1-11

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Warm-up

½ Tabata Hollow Kips

½ Tabata Bottom to Bottom Air Squat

½ Tabata Strict Press

 

Accessory

3×10 Bandy Pull-aparts

3×10 Bandy side steps in each direction

 

Strength

Front Squat

2-2-2-2-2

 

WOD

14 Minute AMRAP

7 Shoulder to Overhead (155,105)

14 Chest to Bar Pull-ups

21 Wall balls

 

Level 3- (135,95)

Level 2- (115,75) chin over bar pull-ups

Level 1- (95,45) 10 chin over bar pull-ups

 

Extra Work

3 Rounds

100 dubs

15 deadlifts (255/170)

9 Deficit HSPU’s (4/3)