150724 Friday WOD

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

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