Thursday 04/22/2021

STRENGTH

EMOM 9

Min 1) :30 sec of strict Pull Ups

Min 2) :30 sec of strict HSPU negatives (3-5 sec slow and controlled descents)

Min 3) :30 sec of strict toes to bar (or around the worlds)

WOD

3 Rounds For Time:

20 weighted Box step ups 20/16” 50/35# (DB’s at your side)

30 Wall Balls 20/14

40/30 Cal Row

*Rest 2 minutes between rounds

28 Minute overall time cap

5-7 min target time for each round

8 min time cap per round