Wednesday WOD – 071818

WORKOUT OF THE DAY

Wellness
A1. Sumo Deadlift @20X1: 4×10 moderate
A2. Strict Pull-up @20X2: 4×8-12 reps

B. AMRAP 10
17 Ring Rows
35 RKBS 53/35
100 Single Unders

Fitness
A1. Sumo Deadlift @20X1: 4×10 moderate
A2. Strict Pull-up @20X2: 4×8-12 reps

B. AMRAP 10
17 Pullups
35 RKBS 70/53
70 Double Unders

Performance
A1. Sumo Deadlift @20X1: 4×10 moderate
A2. Strict Pull-up @20X2: 4×8-12 reps

B. AMRAP 10
17 Pullups
35 RKBS 70/53
70 Double Unders

C. 3 Rounds. Not for time.
Pallof Series: x 5 @ each position, hold arms fully extended for 2 breath cycles (https://vimeo.com/164619444)
OH Carry: 100M each arm at a moderate weight
Barbell Rollout: x 5
Good Morning: x 12 at light weight