Tuesday 5/15/18

Corrin & James

Strength & Conditioning

“Single Bell Rock”

For Time (25′ CAP), using a single DB:

7 Strict Pull-Ups
40 DB Overhead Lunge Steps (in-place forward steps; switch arms as desired) (35/25)
200m Run

7 Strict Pull-Ups
30 Alternating DB Snatches (35/25)
200m Run

7 Strict Pull-Ups
20 Overhead Squats (10 each arm) (35/25)
200m Run

7 Strict Pull-Ups
10 Turkish Get-Ups (5 each arm) (35/25)
200m Run

———
Scaling:
-Pull-ups to foot-assisted pull-ups or very challenging ring rows
-Lighter DB on movements necessary to keep a good position (OH Squats)

Cash-Out

2 Rounds:

8-10 DB Jefferson Curls @ 4141 tempo (stand on elevated platform/plates/box)
1 min. Downward/Upward Dog

Categories: WOD

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