Jun 2019

wod 20190605

A: (1)
3 sets, of:
Bear Crawl 10 + 10 meters
Bent over Barbell row x 20 reps @20/15 kg
Banded pull-aparts x 15 reps

B: (G, PULL)
Every 30 seconds, for 2 minutes (2 sets) of:
#1 – Bar Hang Hold x 15 seconds efort
#2 – Bar Hang Knees-To-Armpits x 4-6 reps

Followed by. . .

Every 30 seconds, for 3 minutes (3 sets) of:
#1 – Rope Pull-Ups x 2 reps (alternate hands)
#2 – Tuck-Up x 12 reps

Followed by. . .

Every 30 seconds, for 3 minutes (3 sets) of:
#1 – Banded Supine Lat Pull-Down x 5 reps
#2 – Strict Knees-To-Armpits x 5 reps

C:
“invict”
21-15-9, of:
Alt Dumbbell Snatch @22.5/15kg
Burpee over Standing Dumbble