WOD 05.01.19

Accessory Work
Every 2 minutes, for 18 minutes (3 sets):
Station 1 – Alternating Arm Dumbbell Bench Press x 6 reps each arm
(non-working arm is fully extended supporting DB over chest; working arm performs a 3-second eccentric and then drives up to full extension)
Station 2 – Side Plank x 45 seconds each side
Station 3 – Strict Ring Pull-Ups (Neutral Grip) x 6-8 reps

Conditioning
Every 6 minutes, for 18 minutes (3 sets)
Row 500 Meters
20 Alternating Single-Arm Dumbbell Snatches
40 Push-Ups

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