Pre WOD:
A, 4 Sets* 12 Front Rack Reverse Lunges
– Focus onbeing upright and to touch the knee lightly on the floor for every rep
– Use a weight where you could have done 2 more reps on each side
WOD:
A, Strenght/Technique:
Every 1 min for 10 mins, alternating between:
1, 3 Strict Weighted Pull Up
2, 7.5-15 m Handstand Walk
B, Partner Amrap 15 min:
20 Chest-to-bar Pull-ups
40 Wall Balls, 9/6 kg
Med Ball Run, 9/6 kg , 400 m
Post WOD:
3-5 Rounds for quality:
3 rounds for quality of:
12 Dumbbell Bench Press
20 Alternating Dumbbell Bicep Curls
12 Double Dumbbell Skull Crushers
Use a weight where you could have done 2 more reps on each side
