September 17, 2015

Posted Sep 16th, 2015 in WOD

A. 2 Sets
- Active hang 20-25s
Rest 30s
- ME chin over bar hold
Rest 60s

B. Level 1
EMOTM 10
Min 1 - 3-5 strict pull ups + 3-5 kip/butterfly
Min 2 - 8 pistols (weighted)

Level 2
EMOTM 10
Min 1 - 5 Negative pull ups
Min 2 - Pistol bottom hold (15s/leg)

C. Buy in - 3 x 50m sled push + 50m sprint
Then...
21-15-9
- Deadlift (185/125)
- Bar facing burpees