WOD:

AMRAP 8 Min:

8 Shoulder 2 OH (135/95)

16 Toe2Bar

Rest 3Min

AMRAP 8 Min:

16 Pull Ups

8 Sumo Deadlift High Pull (95/65)

Rest 3 Min

5 Min – Max Distance Row

Yes, 3 AMRAPs in one day!  Glorious! With the short length of each, go all out for the time!

Scaling Options:

S2OH weight – as needed (goal, be able to do at least 2-3 reps unbroken)

T2B –>Knee2Elbow ->Laying T2B

Pull Ups ->Jumping Pull Ups*

SDHP Weight -> As needed (goal is at least 4 unbroken)

If you can’t row – do ski erg

*For Jumping Pull Ups(Courtesy of City 4051 CrossFit)…

Cool Down:

Banded lat stretch x3 min per side

Roll out T-spine x30 passes