(Competition / OlyNastics)
WOD Review: 8 min
Then group warm up all together: 200m row, 10 BB straight leg deadlifts, 10 push-ups, 10 BB deadlifts, 5 TVWQ, 10 hanging shrugs, 10 BB push jerks, 10 mini-kips, 10 tubing back flies (medium wt)
SOD
EMOM x 12
Odd min: 3-5^ Sumo Deadlifts (increase weight each or every other set)
Even min: 5-7 DB/KB Bent Over Rows from a bench/box per side
WOD
4 Rounds for Time (17 min cap)
12 Pull-ups (Mod: banded, jumping or ring rows)
10 Push Jerks (135/95) (50+ 95/65)
Run 400m
*To complete this in 17 min, you will need to choose the correct weight for the PJ ideally going unbroken and choose the correct modification of pull-ups.
