WoD - Jun. 16, 2017

12 minute AMRAP

100/80 pull-ups 

(ever two minutes perform at least 1 rope climb. The rope climbs can be completed any time or at the 2 minute time interval. If you finish before the 12 minute you can rest until the next AMRAP.

6 minute AMRAP

75/55 shoulder press 35/25# 

( ever time you break perform 3 plank rows per side)

3 minute AMRAP

Max Calories on a damper 10

Skill 

Ring Dip Holds 

Top of ring hold 10 seconds

20 seconds off

Bottom of Ring Hold 10 seconds

20 seconds off

5 sets

Mobility 

Hamstrings and Forearms

 

 

12 minute AMRAP

100/80 CTB 

6 minute AMRAP

55/35 Shoulder press 1.5/1 pood 

( ever time you break perform 3 plank rows per side) 

3 minute AMRAP

Max Calories on  damper 10 

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