WOD

WOD Tuesday 12-10-19

ICON Benchmark 2

3 rounds for time of:

10 Thrusters, 155/105 lbs

10 Ring Muscle-ups

Run, 400 m

SCALE:

3 Rounds:

10 Thrusters (105/75)

10 Jumping Muscle Ups or Low Ring Transition to Jumping Ring Dip

Run 400 meters

CASH OUT: 3x

Banded Shoulder Work:

15 Banded Face Pulls [Banded Face Pulls]

15ea Single Arm Banded Pull Down [Single Arm Banded Pull Down

15 Banded Press

Optional Accessory 3 Rounds:

15 Reverse Hyper

100′ Dball or Sandbag Bearhug Carry

Notes: Rest as needed between rounds.