| Part 1
EMOM x 4 min perform 3 Front Squats @ 85% of 1RM *on the last set perform as many reps as possible, sell out. Part 2 5 rounds, each for time, of: 10 pull-ups/10 ring rows-10 jumping pull ups 20 wall-ball shots @ 14/10 25 H.R. push-ups, Rest 2 minutes between rounds Extra (optional Post WOD): 3 x :30 L-sit, followed by 12 UB TTB, rest 1-2 minutes between sets |
Part 1
EMOM x 4 min perform 3 Front Squats @ 85% of 1RM *on the last set perform as many reps as possible, sell out. Part 2 5 rounds, each for time, of: 10 chest-to-bar pull-ups/strict weighted pull ups 20 wall-ball shots @ 20/14 (2 for 1s) 25 H.R. weighted push-ups, Rest 2 minutes between rounds Extra (optional Post WOD): 3 x :30 L-sit, followed by 12 UB TTB, rest 1-2 minutes between sets |
