Friday’s WOD

Warm-up:

4 Sets @ Easy Pace:
10 Single Arm Strict Press/side, light weight + controlled eccentric
20 Hollow Rocks or 0:30 Hollow Hold
0:15-0:20 Retracted Hang  https://youtu.be/QqnOK92Rk0Q

Strength:

15:00 Volume Accumulation of one of the following, listed from highest to lowest proficiency:

1) Strict Chest-to-Bar Pullup
2) Strict Pullup
3) Pullup Negative
4) Piked Assisted Pullup
5) Ring Row

WOD:

AMRAP 15:
10 Push Press, 135#/95#
10 Toes-to-Bar
10 Goblet Jump Squats, 70/53
10 Pullups

Extra Work:

Assault Bike

5:00 @ 6, 3:00 @ 7, 2:00 @ 8

100/75 Calories For Time

3:00 @ 6 cooldown