24 May 2021

RX

Strength/Skill

Negative pull ups:
5 x 5
Pronated Grip
5 sec Eccentric
Maintain Hollow position throughout
Scale to Supinated grip if too difficult

4 Rounds for Quality:
6 KB Kneeling to Standing
10 Half Kneeling KB Press (each side)

Workout

Partner WOD:
15 Min AMRAP
Partner A – 400m Run
Partner B – AMRAP
20 DB Alt. Box Step ups
10 DB STOH @22.5/15
5 Burpees

METCON

Workout

6 rounds of:
10 Down & ups
30 Alt. DB Snatch
60 DU/120 SU
After each round complete