WOD
A: Push Jerk (5 x 3, ascending)
Full 2-second pause in both the DIP and RECEIVING position. Ascend ONLY if able to maintain the required pauses (no “double-dip”)
B: Metcon (AMRAP – Reps)
Running clock to 18:00
Complete 4 sets of the following, paying attention to the clock for the rest intervals:
1) 12 Alternating Double DB Reverse Lunge to Single-Leg RDL
REST 45 seconds
2) 45-second Weighted Plank (plate on back)
REST 45 seconds
3) 20-second AMRAP of Strict Chin-Ups (may use band if needed – one that will be challenging for more than 5 reps – but NO kipping)
REST 45 seconds
*Count and record total chin-ups over the 4 rounds. Record all weights used to comments.