5.21.24 WOD

200m Run
– Then –
2 Rounds
10 Single DB Bench Press
10 Banded Curls
10 Banded Chest Pulls

Then…

In 12:00 Complete goal 4+ rounds

3 Sets for Quality
12-15 DB Bench Press
5-10 Strict Chinups
20 Single DB Curls
This should be a good pump! Keep all of the movements unbroken here. Today would be a good day to modify the strict chinups to lightly banded strict chinups, or 3-5 quality negatives. For the DB curls, hold 1 DB sideways in both hands.

Then….

3:00 AMRAP
200m Run
AMRAP
5 Hand Release Pushups
5 Pullups (3 BMU)

– 1:00 Rest –

5:00 AMRAP (Score B)
400m Run
AMRAP
10 Hand Release Pushups
10 Pullups (6 BMU)

– 1:00 Rest –

7:00 AMRAP (Score C)
600m Run ( around the block + 100m)
15 Hand Release Pushups
15 Pullups (9 BMU)

17:00 Total Here