WOD 18.04.17

PERFORMANCE

STRENGTH

EMOM12

Min1: 6 Strict HSPU*

Min2: 6 Strict ChinUps

*Scale range of motion using bumpers underneath the AB Mat and scale reps if needed.

CONDITIONING

AMRAP12

9 Shoulder to OH 115/85*

15 Calorie Row

21 Situps

*Strict press/push press/push jerk. 

FITNESS

STRENGTH

EMOM12

Min1: 6 Box HSPU* (Slow & Controlled)

Min2: 3 Negative Pullups

*Scale range of motion and reps if needed.

 CONDITIONING

AMRAP12

9 KB Swings 35/25

15 Calorie Row

21 Situps