Strength / Skillwork

Max. set of Double-Unders (PR for Challenge)

WOD

5 Rounds, build up more weight each round:

• 5 Glute Bridge
• 5 Bent-over Row
• 5+5 SB Lateral Grab ‘n’ Throws*
• 5 Lying Lat Pull-overs

* With a Sumo stance and a SB on the floor beside you, turn your body without taking a step and grab the SB and throw it across your body to the other side.

Play a 4:00 round of the Fish Game on the rower.

Elements

8 Rounds, For Time:

• 3 Banded Pull-ups
• 5 MB Squat Cleans, 30/20#
• 7 KB Sumo Deadlift High Pulls, 55/35#

Rest :30 after the full round