WOD for June 6th 2017

Fitness
Strength:
5 sets
6 Strict Pull-ups
30 second hollow hold


WOD:
5 Rounds NOT FOR TIME
5 Turkish get up left
45 second Handstand Hold
5 Turkish Get Up right
45 second Plank


Performance
Strength:
5 sets
3 weighted Pull-ups
30 Hollow Rocks


WOD:
5 Rounds NOT FOR TIME
5 Turkish Get Up Left
30 Shoulder Taps
5 Turkish Get Up Right
60 second Plank


Optional Conditioning
3 sets at 2 mile pace
1 mile run
rest as needed


Notes

• sub 5 wall walks for the handstand holds
• ensure a good shoulder warm up before the workout
• Move through the workout at a good pace but DO NOT rush the Turkish Get Ups