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WOD September 12, 2017 (Tuesday)

Skill Work: Weighted Pull-ups
EMOM 6 MINS 4 WEIGHTED PULL UPS or DIPs, choose your exercise and use the dip attachment!

Weightlifting : Bench Press
E2MOM 12 Mins of Bench Press 5-5-4-3-2-1
For the first two sets perform 5 reps, then 4 on the 3rd set, then 2, then 1. Start at around you 60-70%. Record your heaviest single for the day

 

WOD: AMRAP – Rounds and Reps in 10 minutes of:

5 pull ups RX+: CHEST TO BAR PULL UP
10 push ups
15 air squats**

**1 ROPE CLIMB AFTER
EVERY ROUND
RX+: LEGLESS ROPE CLIMB

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