September Referral Competition

5 rounds not for time ( but with urgency)
20 hollow band pulls
10 each leg SA slide back lunge
10 each arm half kneeling press with banded pull
The cream filling (AMRAP – Rounds and Reps)
12 min Amrap
20 SA DB hang clean and jerk
20 pistols (alt)
8 strict pull ups (Rx+ 6 bar muscle ups)

Scale pistols to step back lunges

Categories: W.O.D.