10-5-17

10-5-17

WARM-UP

8MINS

CLASS GAME OF CHOICE


STRENGTH

EMOM-every min for 15mins

1st min- 6 Strict Pull Ups (weighted if able or scaled squat rack)

2nd min- 6 Barbell Bench Press

3rd min- 30-45sec Hollow Hold

*Go tougher on Pull Ups than last week if you used weight, make them tough


WOD

For Time:

-20/15 Cal Assault Bike

-2 Rope Climbs

-30/25 Cal Row

-3 Rope Climbs

-400M Run

-4 Rope Climbs

 

 

 

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