Wednesday, 30 April 14

Wednesday, 30 April 14

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

PLYOMETRICS:
3×5 high box jumps (NOT max height)

CAPACITY:
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

Note:
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.