Wednesday’s WOD

Warm-up:

EMOM 12, alternating:
a) 8 Perfect Burpees
b) 10 Russian Kettlebell Swings + 5 American Kettlebell Swings, light-to-moderate weight
c) 0:15-0:30 Hang on Pullup Bar

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:

3 Rounds For Time:
3/2 Rope Climbs, 15′ Ascent
20 Burpees
15 Sumo Deadlift High Pulls, 97#/70#

TIME CAP: 14min

Extra Work:

3 Sets for Quality:
10 Bulgarian Split Squats/side
10 Single Arm Z Press/side
10 Bodyweight Rows
20 Hip Extensions