15/03 – Wade

WARM-UP
2 sets:
10 PVC Pass Throughs
10 PVC Around the Worlds
-into-
3 sets:
10 Kip Swings
5 Ring Rows
5 Hang Muscle Clean + Shoulder Press (empty bar)
5 Up Downs

“WADE”
FIRE
For time (21min cap):
21-15-9 Pull-ups
15-12-9 Bar Facing Burpees
-Rest 5:00-
21-15-9 Hang Clean and Jerks (45/30)
15-12-9 Bar Facing Burpees

WATER
15-12-9 Pull-Ups
35/25kg

EARTH
Own weight
Ring rows

MINI-PUMP – ARMS AND SHOULDERS
4 Rounds
12 Ring Y Raise @ moderate weight – maintain quality
10 Standing KB Crush Grip French Press @ moderate weight – maintain quality
-Rest 1 min between rounds-