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