2/9/16 Tuesday

Performance

A. EMOM, for 18 minutes:

Minute 1 – Front Squat x 6 reps (add weight if you make all 6 reps)

Minute 2 – Supinated-Grip Pull-Ups x 6 reps (add weight if you make all 6 reps)

Minute 3 – 6 Burpees + 25’ shuttle run x 2 (25’ up and back = 1)

 

B. For time:

Row 1000 Meters

75 Kettlebell Swings

50 Wall Balls

 

C. 3 sets not for time:

– :60sec Kipping pull-up practice or 3-4 strict Pull-Ups @ 4111

*Scaled: Ring Row x 8 reps @ 2111

– 75’/arm Bottom’s Up Kettlebell Carry

 

Competition

Wod will be posted at gym