WOD: 12/13/19

Skill/Stability/Strength
1) Strict Pull-up: Accumulate 30-45 Reps
– Rx+:(Band Resisted Pull-ups – 40 Reps)
– Scaled: Partner Assisted Chin-up or Ring Rows

2) Rollback Triceps Extensions: 1/4 x 15.

Conditioning
AMRAP 6:
9 Bent-over Barbell Rows (95, 65)
9 Toes-2-Bar

Proceed right into ”extra credit”

Extra Credit
1) Banded Y-T-A-T: 3 x 10. Rest 60s.
– 1 rep = Y-T-A-T
2) Rx+ Extra Training
Accumulate 100 reps of:
Double DB Bent-over Rows
DB Bench Press
Barbell Curls