Strength/Skill Work: 8 min EMOM – 45 secs of L sit holds on parallettes (try to hold for 45, but it is very difficult, so just amass as much hold time as possible for 45 secs, then rest 15)
WOD
12 Min EMOM:
Even: 2 Rope Climbs
Odd: 12 Box Jumps (30/24)
Advanced:
8 Rounds for Time:
2 Squat Snatch (135/95)
14 Russian Twists (30/15 slam ball)
2 Squat Snatch
7 HSPU
TEC WOD
4 Rounds
20 Calorie Assault Bike
Island Run
20 Calorie Row
100m Run
