Shankle, Swings, and hammy killer.

WOD


1A) Work up to a heavy but not max Shankle complex.
       The Shankle complex is 3 clean pulls, 1 hang clean, 2 jerks
I got up to 215#

2A) 5 Sets.
       10 KB Swings - 86#
       Shake it out
       8 KB Swings
Rest 90 Seconds between sets.

2B) 4 Sets.
       6 Weighted strict pull ups - 20#
       Shake it out
       4 Weighted strict pull ups
Rest 90 Seconds between sets.

3A) AMRAP 12 Minutes.
       7 Good mornings - 75#
       10 Pistols alternating
       7 Box jumps - 32"
I got 8 Rounds + 7 Good mornings + 3 Pistols

Good day of training, my hammys are wrecked. I am going to rest tomorrow and get back on it Tuesday.

God bless, JM