WOD 10.15.18

Accessory work
Three sets for max reps of:
Unbroken set of strict press @ 80% of bodyweight
Rest 15 seconds
Unbroken set of strict pull-ups or scaled strict pull ups
Rest 3 minutes

Athletes should aim to use a load or assistance that will allow them to achieve at least 8 reps of each movement in the first set.

Conditioning
For time
10 Wall Ball Shots
1 Ring Dip, Matador dip or dip off a box
9 Wall Ball Shots
2 Dips
8 Wall Ball Shots
3 Dips

1 Wall Ball Shot
10 Dips

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s