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WOD 6.10.17

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“Enjoy your sweat because hard work doesn’t guarantee success but without it you don’t have a chance.” ~ Alex Rodriguez 

Function:
A1. Band Assisted Push ups
4 x 10 with a 3 second hold at the bottom, rest 30-60 seconds

A2. Chin up lowers
4 x 3 with the longest descent possible, rest 30-60 seconds

Fitness:
A1. Push ups
4 x 8-10 with a 4 second hold at the bottom, rest 30-60 seconds- do these weighted if possible

A2. Strict pronated pull ups
3 AMRAP sets, rest 1 minute

Performance:
A1. Ring Push ups
4 x 6-10 with a 5 second hold at the bottom, rest 30-60 seconds- do these weighted if possible

A2. Strict pronated pull ups
3 AMRAP sets, rest 1 minute

10 minute EMOM:
Minute 1: 4-7 Deadlifts (135/95, 225/155, 275/190)
Minute 2: 10/7 calorie row or bike