UCFHighFinal (47 of 231)
Strength/Skill:

3 Sets 

4 Strict Weighted Dips

6 Strict Pull-Ups @21X1

*60 sec rest b/w sets

 

WOD:

3 RFT

40 Cal Row

30 DB Snatch

20 Box Jump Over (24/20)

 

Washboard Wednesday Cash Out:

3 Sets

10 Tuck Up (https://youtu.be/vb6DC9_NDcE)

20 sec Hollow Hold

10 Arch-Up

20 sec Chin Over Bar Tuck L Hold (https://youtu.be/Q8ZowGGO4n8)

 

Conditioning:

3 Sets (30 min total)

2 Rounds (8 min)

30 sec Sled Push

rest 30 sec

30 sec Hollow Rock

rest 30 sec

30 sec Bike (watts goal)

rest 30 sec

30 sec High Plank Hold (banded if appropriate) (https://youtu.be/J9MFdSEUtWg)

rest 30 sec

*2 min rest b/w sets