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488 Regal Row Suite 118
Brownsville, TX, 78521
United States

WOD

Fri, May 27 2016

Strength

Alternating:
Ring Dip, weighted as able: 3x8, strict

Inverted Barbell Row: 3x15 (bar in rack, pull body to bar from hanging position)

Banded Tricep Extension: 3x15

Metcon (Time)

4 Rounds for Time (20 min cap):
100M KB farmers carry (53/35)
10 Pullups
15 Pushups
20 Weighted KB Situps

Extra

Bench Press: 6 sets of 6 @ 90% of your heaviest set of 6 from last week

In as few sets as possible - 80 lateral HS steps (keep it 50/50 but break up as desired)

4 attempts Max HS walk