WOD
Strength (weight)
Build up to a heavy set of 3 BTN* shoulder press
(*Behind the neck)
Metcon (time)
For time:
50 Strict CTB pull-ups
*5 Strict HSPU penalty every time you come off the bar.
Timecap: 10 minutes
Accessory:
Ring dips/ Ring push-ups, 3-5 x 8-10 – heavy
Strict pull-ups / Aussie pull-ups, 3-5 x 8-10 – heavy.
Rest as needed.
3 sets of seated DB hammercurl into shoulder press, 12 reps. – moderate.
Rest as needed.
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