WOD 12 01 14 A1. FS 6×4 across A2 (F). Weighted Pullup 6×6 AHAP A2 (P). Strict MU 6 sets (1-5 reps) / FG Ring Pullup 6x(3-5) B. WB technique/tips C (P). 8 RFT [C12]: 4 DL (225/155)
11 07 14
WOD 11 07 14 P A. 7 RNFT (steady pace): 4-6 S-HSPU (+def if needed) 4 Burpee Box Overs (24″/20″) 8 Pistols 4 BBO 1 Clean @ 85% B. 4×5 1-arm DB Row AHAP. 5 each arm. To be performed with
11 04 14
WOD 11 04 14 A. 12 Rds @ easy pace: (DB/KB is preferred over barbell) Run 100m* / Row 150m. Keep this portion to about 1 minute total per round. Rds 1-4: 1 set of 6 Strict Press Rds 5-8: 1 set of 5