041218

Strength
Overhead Squat
5RM (1st rep paused 3 sec), then 90% for 2 x 5
*For those competing this weekend feel free to take 15 mins to work on any comp WOD.

Metcon (Rounds and Reps)
10 Min AMRAP

Rx
5 Pull Ups
10 Push Ups
15 Air Squats w/ PVC behind back

Rx+
5 Handstand Push-ups
10 Pistols (Alternating)
15 Pull-ups

Scaled
5 Jumping Pull Ups or Banded (w/ 1 sec hold at top and one sec decent)
10 Push Ups
15 Air Squats

 Accessory
3 Rounds

5 DB lunges
5 DB Front Squats
5 DB reverse lunges
5 DB RDL
12 Heavy Landmine Push Press  (8 each side)
12  1- legged Alternating Box Squat Jumps
12 Bulgarian Split Squats w/ DB or KB (6 each side)