Friday.May 12.2017

3 rounds for quality

2-5 strict chin ups 

:20 sec supinated hang

30m single arm overhead carry each arm

30m single arm farmers carry each arm 

 

Strength

100 Single Arm DB bent over rows (50/side) 

complete 50 on 1 arm before moving on the other 

 

WOD 

in teams of 2 (1 partner works as 1 partner rests)

10 mins for max total rounds

5 toes to rope 

50 double unders 

when the clock hits 10:00 complete a partner 1-mile run for time

partners must hold one band for the run