WOD: 12/6/19

Skill/Stability/Strength
Chin-up + Negative: 2/5 x 4 (5s).
– 2 warm-up sets + 5 work sets
– 5 Second LOWERING
– Scaling – Partner Assisted Pull-ups + Negative
– Rx+: Perform 6 work sets

Conditioning
5 Rounds:
10 Push Press (115, 75)
10 KBS (53, 35)
10 Box Jump w. step down (24, 20)
Rx+:(heavier bar & KB)
12:00 Time Cap

Extra Credit
1)  Banded Y-T-A-T: 3 x 10. Rest 60s.
– 1 rep = Y-T-A-T
2) AMRAP 10:
50 Ft. Sledpull Rows
15 banded pushdowns
15 1-Arm DB Rows each arm