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WOD 6.13.17

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“Hard work will always breed success.” ~ Wayne Evans

Function:
A1. Bro rep Chin Ups
4 x 3-6 reps with most range of motion as possible, rest 30-60 seconds

A2. Barbell bench press
4 x 6 @3010, rest 1 minute

Fitness:
A1. Barbell bench press
4 x 6 @3010, rest 1 minute

A2. Strict Pronated Pull-up
4 AMRAP sets, rest 1 minute

Performance:
A. Barbell bench press
Build to a 5RM with the tempo of 31X0

A2. Weighted Strict Pronated Pull-Up
4 x 1.1.1, rest 20 seconds/1 minute

12 min EMOM:
Minute 1: 10 Toes to bar (Hanging Knee raises, KNees to elbows)
Minute 2: Side Plank 20-30 seconds per side
Minute 3: 12 Ball Slams (10, 20, 30)