Tuesday 12/07/2021

SKILL / WARM UP

EMOM 12 (3 Rounds)

Min 1)*Ring dip

Min 2) *Strict Pull Up

Min 3) :15 L sit Hold

Min 4) :30 Squat Hold (in bottom of front squat w/ empty bar)

*you choose the reps/variation to build strength & capacity!

WOD

4 Rounds, Each For Time.

*Start a new round every 5 min

15 Chest to Bar Pull ups

12 Box Jump Overs 24/20”

9 Thrusters 115/75

*Each Round is a sprint!

*Aim to finish in 3:00-3:30 or less!

*compare to 06/15/2021