May 2016

wod 2016-05-23

A:
Every minute, on the minute, for 12 minutes, complete:
Minute 1 – Shoulder Opener x 30 seconds
Minute 2 – Narrow Grip Strict Pull ups x 5-8 reps
Minute 3 – Bird Dogs x 10 reps

B:
Time Cap: 10 min

21-15-9 of Clean and T2B

At the end of each round: 7 burpees Over the bar

Men/Masters 60/50kg
Female/masters 40/35kg

C:
3 sets of:
Bulgarian Split Squats x 8 reps each leg @ 30X1; rest 45 seconds between legs
Rest 60-90 seconds
Strict Pronated-Grip Pull-Ups x Max Reps
Rest 30 seconds”