Rolling Rock

Pre:

10 min. MWOD

10 min. KB work @16kg (2) (DL, Front Squat, Clean, Push Press)

 1 Bar Muscle-Up w/ band immediately to 1 Bar Muscle-Up w/out band -5 sets

WOD:

Weighted Pull-Up @16kg 

1st set  5-7 reps

rest as needed

2nd set 3-5 reps

rest as needed

3rd set 1-3 reps

then...

with a partner (one person rests while other works)

10 Shoulder Press (strict) @2-16kg KBs

30m Farmers Walk @2-16kg KBs

20 Hollow Rocks

30m Farmers Walk @2-16kg KBs

9 Shoulder Press (strict) @2-16kg KBs

30m Farmers Walk @2-16kg KBs

20 Hollow Rocks

30m Farmers Walk @2-16kg KBs

8 Shoulder Press (strict) @2-16kg KBs

30m Farmers Walk @2-16kg KBs

20 Hollow Rocks

30m Farmers Walk @2-16kg KBs

7 Shoulder Press (strict) @2-16kg KBs

30m Farmers Walk @2-16kg KBs

20 Hollow Rocks

30m Farmers Walk @2-16kg KBs

6 Shoulder Press (strict) @2-16kg KBs

30m Farmers Walk @2-16kg KBs

20 Hollow Rocks

30m Farmers Walk @2-16kg KBs

5 Shoulder Press (strict) @2-16kg KBs

30m Overhead walk @2-16kg KBs

20 Hollow Rocks

30m Overhead Walk @2-16kg KBs

4 Shoulder Press (strict) @2-16kg KBs

30m Overhead Walk @2-16kg KBs

20 Hollow Rocks

30m Overhead Walk @2-16kg KBs

3 Shoulder Press (strict) @2-16kg KBs

30m Overhead Walk @2-16kg KBs

20 Hollow Rocks

30m Overhead Walk @2-16kg KBs

2 Shoulder Press (strict) @2-16kg KBs

30m Overhead Walk @2-16kg KBs

20 Hollow Rocks

30m Overhead Walk @2-16kg KBs

1 Shoulder Press (strict) @2-16kg KBs

30m Overhead Walk @2-16kg KBs

20 Hollow Rocks

30m Overhead Walks @2-16kg KBs

Post:

10 min. stretch

Sam: 7-5-3 Wtd. Pull-up

Matt: 6-4-2 Wtd. Pull-up

Sam and Matt WOD-39:52