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WOD 10.5.17

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“He that can have patience can have what he will.” ~Benjamin Franklin

Function
A1. Strict Press
7, 5, 3, 3 with a 3 second hold at the top of each rep, rest 1 minute

A2. Dumbbell Row
4 x 6-8 per side with a 4 second hold at the top of each rep, rest 1 minute

Fitness & Performance
A1. Strict Press
4, 3, 2, 1 with a 3 second hold at the top, rest 1 minute

A2. Supinated Barbell Bent Over Row
4 x 4-6 with a 3 second hold at the top of each rep, rest 1 minute

Conditioning 
12 min EMOM
Minute 1: 2-4 Strict HSPU (6-8 pike push-ups, Modified Strict HSPU)
Minute 2: 2-4 Ring MU (4-8 Banded Pull-ups, 4-8 C2B pull-ups)
Minute 3: 10 burpees (fun=no push-up burpees)