WEDNESDAY

Strength Development:

Ring Dips/Strict Pull-ups

10 Minute EMOM

1^st Minute: Ring Dips

2^nd Minute: Strict Pull-ups

Stimulus:

· Consider a weight vest

· Good technique

· Full range of motion

WOD

21 – 15 – 9

20 Minute CAP

·   DB Snatches (alternating arms)

·   Over DB Burpees

·   Chest-to-Bar Pull-ups

·   Wall-balls (RX 9/6 Kg)

·   200 meter run after each set

Stimulus:

·   Consistent sets

·   Short recovery