8/27/2019 – WOD

Every 3 minutes x 5 sets
10 Front Rack Lunges (build to 2-3 heavy sets. More than 2 wks ago)
6-8 Strict Pull-ups (5 sec tempo down each rep)

10 Min Running Clock – 5 RFT
5 Hang Squat Clean @ 60%
15/11 Cal Assault Bike
*Max T2B in remaining time

WOD Notes: You will record 2 scores. 1) Your time 2) # of T2B. Do not pace the first part!! If I were to pick an RX weight it would be 185/125#, so base your weight off that. They should feel challenging for 5 reps especially during the 3rd-5th set, to where you have to take a few extra sec before you pick-up the bar each time. T2B sub = toe through ring or leg raises to rig.

a) Hollow Rocks – Tabata for as long as possible
b) DB Bicep Curls – 4×12

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