August 13, 2015

Posted Aug 12th, 2015 in WOD

A. KB windmill 3 sets of 4-6 reps per arm
Rest :30/arm

B. EMOTM 12
Min 1 - 3 Strict pull ups + max UB pull ups
Min 2 - 5-10 ring dips
Min 3 - 12-16 pistols

OR

EMOTM 12
Min 1 - 6-8 Pull ups (negative)
Min 2 - 8-10 Push ups
Min 3 - 20s pistol bottom hold per leg or 8 split squats per leg

C. Sled push pull speed work
5 Rounds
- 25m sled push/pull (heavy)
- Sprint to sidewalk
- Finish 200m
- 10 Thrusters (95/65)