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WOD - Thursday, 6/16/2016

WU. Shoulder prep

then

3 RNFT:

10 ring rows (5 seconds eccentric)

5 chin ups (hold at top for 3-5 seconds)

A. Strength: Barbell rows (Supinated grip) (15 minutes)

5 x 8 AHAP, while maintaining perfect form.

B. Conditioning

Finish 2 rounds, at a good pace, but not rushed.

20 T2B, Strict if possible

20 KBs, Unbroken if possible

200m suit case carry (to the 800m marker and back, Right hand only)

20 T2B, Strict if possible

20 KBs, Unbroken if possible

200m suit case carry (to 800m marker and back, Left hand only)

Use one KB for entire workout. Rx = 53/35

Time cap: 20 minutes

Extra credit 1: Curls for the girls/Bis for the guys...

3 x

15 Alt KB curls (15/15)

25 Banded triceps Ext

Extra credit 2: Do the W.O.W. 

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