Thursday, June 6 WOD

Mobility: Shoulders

  • Banded Elbow Distraction
  • Banded Elbow Extension

Buy-In: Strict Pull-Ups

  • 75% x 5, 80% x 5, 85% x 5
  • Use your 1RM strict Pull-Up PR to determine the prescribed weight amounts.  If your PR is bodyweight or with a band, use whatever band hep makes it increasingly more difficult for the 3 sets of 5 reps, and I mean REALLY difficult.

WOD: 3 rounds for max load of…

  • Farmer’s Carry Ladder w/ dumbbells
  • Rest 2 minutes

Loads: Men: begin with the 45s  Women: begin with 25s

Cash-Out: For time…

  • 2 x 50′ Prowler Push, 45/25lbs
  • 800m Run


Looking for a way to track your workouts and results? Checkout the MyWOD app, available for all you iPhone / iOS and Android users. Or get vintage and use a good old fashioned notebook!