Wednesday, 30 April 14

Wednesday, 30 April 14

Push Press – 3×5 @ 100% of 3 RM OHP weight
3×20 band pullaparts (red bands)

3×5 high box jumps (NOT max height)

Complete 5 rounds within 20 min of:
– 20 Front rack forward lunges, stationary (38/28 kg) (10 each leg)
– 20 Hollow rockers
– Max reps pullups (use bands if necessary but stay with the same band all rounds!)
Score=total pullups

This WOD is about pacing and making sure you take smart rest times to get max amount of pullups in each set. No one should finish this WOD more than 1 minute before 20 min mark. Time cap 20 min.

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