Strength: 20 Min EMOM:
0:00-9:59
Even: 10 Ring Push Ups with external rotation at the top
Odd: 8 DB Row each arm up to AHAP
10:00-20:00
Even: 12 DB Bench Press on Medball 2xAHAP DB
Odd: 8 Strict Pull Ups
*230 Reps if completed RX
WOD
*Can stagger start times, or go in several heats depending on class size
For Time:
40/30 Cal. Ski
30 KB (53/35)
20 Box Jump Overs (24/20)
10 Bar MU (10 C2B or 10 Pull ups + 10 Hand Release Push Ups for scale)
***8 Min Cutoff***
Fit WOD
12min AMRAP w/ Partner
1-100m Run
2-SLSU w/slam ball touching behind head (20/15)
*SLSU reps is score
