WOD NOTES
Testing your pulling endurance today.
Increase load on the sled each round.
Fitness
Dynamic prep
Biceps opener 5/5/5/5
Band pull aparts x 20
Wall clock shoulder opener x 6
6 sets
30 seconds Assault bike
1 hand over hand sled pull*
Rest 60 seconds
Add load on sled if possible, this should be challenging
Performance
Dynamic prep
Biceps opener 5/5/5/5
Band pull aparts x 20
Wall clock shoulder opener x 6
6 sets
30 seconds Assault bike
30 seconds Pull ups
Rest 60 seconds
Sport
Dynamic prep
Biceps opener 5/5/5/5
Band pull aparts x 20
Wall clock shoulder opener x 6
5 sets AHAP
Snatch grip push press + OHS 3+1
20 minutes
Build up to 3 RM HBBS
Then….2 sets of
Jumping quarter squats @30% x 5’s
EMOM x 10
5 – 10 Strict HSPU
Start with strict then move to kipping if you need to
