10.05.2018

Waffles are just pancakes with abs.

Shoulder Press (5x5)
5 Shoulder press
0:10 Rest
0:15/ 0:15 Single arm hang
*Rest remaining time.
*0:00, 3:00, 6:00, 9:00, 12:00.
*Leaderboard weight used for the shoulder press.

Metcon (Time)
AMRAP 12:00
6 Deficit push-ups
6/6 Single arm ring row *0:02 lower
18 Walking lunges