WEDNESDAY WOD

STRENGTH

Superset

A1: Strict Press (1RM)

A2: Single Arm KB Upright Row (5 sets to build to a heavy set of 12 per arm)

Compare to 8/4

METCON

E3MOM for 15 min:

9 Strict Pullups

9 Strict Ring Dips

9 Strict TTB

Score is slowest round.

Beginner

E3MOM for 15 min:

7 Banded Pullups/Ring Rows

7 Box Dips

7 Dragonfly’s