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5/12 WOD


AMRAP 20 Minutes

5 Strict Pull-ups

10 Hand Release Push-ups

20 Step-ups (24/20)

Every 2 Minutes – 8 Burpees (starting at 2:00)


5 Rounds - 3 Minutes Per Round

10 Dumbbell Bench Press

12 Band Tricep Pulldown

10/10 Side Plank Hip Touches

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4/12 WOD

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4/11 WOD

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4/10 WOD

Deadlift 4 x 3 @ 85% Bench Press 4 x 3 @ 85% *Super set the above movements Then 27 Minute EMOM: teams of 2 Minute 1 – Row for Calories Minute 2 – Single-unders Minute 3 – Slam ball or Sand bag hold *

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