WOD: 3/13/20

Strength
1a) Strict Chin-ups: 4 x 5-8
1b) Deficit Pushups (use plates or mats): 4 x 12-20.
–  Scaling: Regular Push-ups/Box Push-ups
– Goal: 4 challenging work sets – pull/push. Warm-up with 1-2 sets before starting work
sets.

Conditioning
AMRAP 12:
120′ Overhead + Front Rack Carry
50 Double Unders
25 Barbell Rows (75, 55)
– Goal: Consistent effort across all rounds. Unbroken Double Unders – light BarbellB Rows.
Rx+:(95, 65) (Heavy Rope DU’s if possible or 75 DU’s)

Extra Credit 
Upper-back Triset: 3 x 10 each.
– pass thru + facepull-apart + pull-apart
* every time you complete a round complete 20 Hollow Rocks