WOD – Friday, October 6th 2017 – Conditioning

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 In WOD

Warm-Up
EMOM x 9
1 = :20 mountain climbers + :20 jumping jacks
2 = 5 strict press + 5 push press + 5 front squats + 5 thrusters
3 = 5-7 strict pull-ups +5-7 or ring rows

Strength
4 Sets
Build to a 3rm Supinated Grip Pullup
then:
1 set ME strict Supinated grip pullups
Then:
Max 3″/1″ def pushups  – once you rest more than :2 at top set is over

WOD
For Time
27-21-15-9 – thrusters (95/65)
4-3-2-1 – LLRC or Rope CLimbs