WOD- Monday 4th April

Component 1

(15 minutes)


3 Sets

A1. 8-12 x Dumbbell Bench Press, 2-second negative, 1-second pause at bottom

A2. 5-10 x Strict Pullup

Rest 60 seconds



Component 2

2 Sets

2 x Max Pushup

2 x 20 Gorilla Row



Component 3

Amrap 17


12 C2B Pullup/Pullup/ Lying Pullup

25 Wallball

200m Run

25 DB Snatch

120 Double Unders


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