Skill Work (Pull-up):
Hinge Rows
7-7-7-7
30 second one-arm upright lat leans between sets
For Quality
Strength WOD:
Thrusters
5 reps @ 60% 1RM
3 reps @ 70% 1RM
1+ reps @ 80% 1RM
For Max Reps
Conditioning WOD:
“Sledge Slamming”
30 Calories Rowed
25 Slammers (12/8)
20 Sledge Swings (10/8)
15 Wall-Ball Shots (20/14) @ (10/9′)
3 rounds for time
Mobility WOD:
Banded Olympic Wall Squat – 2:00
Quad Smash – 2:00 each leg
Super Front Rack – 2:00 each arm
For Quality
Post Max reps, time and experience to comments