WOD Thu May 9, 2019

Warm-Up

Mobility: 3 RDS (:20 on, :20 off) empty bar front squat hold (bottom position)

3 Steady Rounds (for quality)
15 KB Swings (Heavy as Possible with Perfect Form)
15 Wall Ball Shots (20/14)
:15 second L-Sit OR :30 Plank Then…
20/15 Cal Row (All Out Effort)

Strength

Establish a 2RM Hang Clean*

*keep track of this # as we will use this number going forward

Fitness/Performance/Competition

4 minutes work; 4 minutes rest
3 minutes work; 3 minutes rest
2 minutes work; 2 minutes rest
1 minute work

Max Cals on the Rower, Bike, or Ski Erg

Optional Accessory Work

For Time:
5 Strict Pull Ups
15 Kipping Pull Ups
20 Chest to Bar Pull Ups
15 Kipping Pull Ups
5 Strict Pullups

Scaling Options: Reduce the reps and pull-up variation based on ability.