WOD

WoD Wednesday 8-12-20

Lifting:

Front Squat Every :90 @80%

7×2 , 1×3

WOD:

For time:

30 AbMat Sit-ups

30 Shoulder-to-Overheads, 75/55 lbs

60 Pull-ups

30 Shoulder-to-Overheads, 75/55 lbs

30 AbMat Sit-ups

**15 min CAP

Scaled:

Pull ups = jumping pull up/ring row

weight = 55/35

Accessory: 3 sets:

1 m side plank ea

16 alternating DB floor press

10 single leg db RDL ea