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WODs

Lifting: Back Squats, Shoulder Press and Weighted Pull-ups

Back Squat 5-5-5-5-5, using heaviest weight per set Shoulder Press 5-5-5, using heaviest weight per set Weighted Pull-up 5-5-5, using heaviest weight per set

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AMRAP 8 mins: Rope Climbs and Burpee Box Jumps

Complete as many rounds as possible in 8 mins of: 2 Rope Climbs, 15 ft 10 Burpee Box Jumps, 24/20 in

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Alt EMOM 14 mins: Burpees and Bar Muscle-ups

Every 1 min for 14 mins, alternating between: 10 Burpees 7 Bar Muscle-ups

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Nothing assigned for May 21, 2019

Nothing assigned for May 21, 2019

1:

10 RFT: Strict Handstand Push-ups

10 rounds for time of: 1 set at 30% of max, Strict Handstand Push-ups

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2: Strict Nicole

Strict Nicole

Complete as many rounds as possible in 20 mins of: Run, 400 m max rep Strict Pull-ups

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3:

Every 1:30 for 10:30: Assault Bike Calories and GHD Sit-ups

Every 1:30 for 10:30 do: 10/7 Assault Bike Calories 10 GHD Sit-ups

Midline

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