WOD -Thursday 31st March

Component 1

(15 minutes)


3 Sets

A1. 4-6 x Chest Fly, 3 second negative, 5 second pause at bottom (light DB / fractional plates)

A2. 10-12 x Dumbbell Bench Press, 2-second negative, 3-second pause at bottom

Rest 90 seconds


Component 2

(10 Minutes)

B1. 2 x Max Reps Strict Pullup (chase first set reps)

Rest 3 minutes



Component 3

5 Rounds with a partner or work 1:1


15 Chest to bar pullup / Pull up / Lying Pullup

5 Clean and jerk 70/50

20 Alternating V-up

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