COMP WOD – 21 May 2021

Day 3

Warm Up

Ski 1km

Banded pull apart 3×20

Rear delt flye 3×10 – light (for quality)

Strength

Push press 5×5

Dumbbell Z Press (dumbbell press seated on floor) 4×12

Bent over row 4×10

WOD

3rds for time

Double Under x100

SHSPU x10

Pull ups x20

Core

Turkish get ups 3×10 (5 each side) – 16/12kg KB