Tuesday

WOD

Warmup:
3 Rounds NOT For Time
Crawl 20m
10 Empty Barbell Good Morning 3010
30sec Active Hang from Bar

A1) Close Grip Bench Press

30X0; 4,3,3,2; rest 90sec (building weight each set)

A2) Banded Pendlay Row

6-8reps; rest 90sec x 4

B) 3 Sets Not For Time

10 Alternating KB Rack Step Ups
10 Strict C2B Pull Ups (scale back to regular pull ups or assisted)
30sec Wtd Hollow Rock (hold a plate in your arms and light DB between your feet)

C) 3 Sets

15 Heavy Wall Balls
Rest As Needed
15 Banded Russian KBS
Rest As Needed