WOD - Monday 16th May

Component 1

(15 Minutes)


4 Sets

A1. 6-8 Barbell Bench Press

A2. 5-10 Weighted Pull-up / Strict C2b Pull-up / Banded Pull-up

Rest 90 seconds - 2 minutes between sets



Component 2

(10 minutes)

3 sets

B1. 1-5 Bar Muscle Ups/ 5-15 C2B pullup/ 5-20 Pullup/ Lying Pullup x15

B2. 8-12 Seated DB Shoulder Press

Rest 60 seconds between


Component 3


Team of 2


For Time

60-40-20


Burpee Box Jump over 24/20

Single-arm DB Push Press 22.5/15


*400m Team Run after each set

-reps don’t start until both team members are back

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