| Part 1EMOM x 6 min perform 5 Back Squats @ 50-60% of 1RM *on the last set perform as many reps as possible, sell out
Part 2 18 minute AMRAP of: 400m run, 21 Kettlebell Swings 35/25 12 pull-ups or 12 shoulder press or 6 ring rows & 6 negative pulls w 3 sec count coming down Extra (optional Post WOD): Practice Bar MU’s: Complete a total of 20 reps for quality, not for time. Drop from the bar before failure |
Part 1EMOM x 4 min perform 5 Back Squats @ 75-80% of 1RM *on the last set perform as many reps as possible, sell out.
Part 2 6 Rds 16 calorie row 12 kettlebell swings at 53-70/53-35 8 strict pull ups Extra (optional Post WOD): Practice Bar MU’s: Complete a total of 20 reps for quality, not for time. Drop from the bar before failure. |
