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WOD 1: 

Accumulate as many L-Hang pullups  as possible in 6 minutes.

WOD 2:

4min AMRAP Pushups

(You’re trying for 100 or more. Try doing something similar to 3 sets of 20, two sets of 15, one set of 10)

WOD 3: 

Single arm swings: 12…11..10..9..

Post time to comments.

(That’s 12 Right, 12 left, 11 right 11 left, all the way down to one. Change weight of bells as desired or needed).

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3 comments

  1. My buddy was in the gym, so I did a couple sets of shoulder press
    3 @ 95 , 3 @ 105 . 12 @ 110

    Then:
    WOD #1: 43 ( 20 L – Hangs, 10 Tucks, then 10 more L- Hangs)
    WOD #2: 101 (much harder than I thought it was going to be)
    WOD#3: 12-9 @ 53# 8-1 @ 35# 6:43

    Bonus: Mixed leg raise ISO hold 4 min broken
    ( Held hollow body 6 inches off ground, held, did flutters, splits, crosses, etc) 2 min 10 sec rest 1 min, 10 sec rest, 40 sec)

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