September 23, 2015

Posted Sep 22nd, 2015 in WOD

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

B. Level 1
EMOTM 10
Min 1 - 3-5 strict pull ups + 3-7 kipping/butterfly
Min 2 - Weighted split squat x 5 reps/leg

Level 2
EMOTM 10
Min 1 - 8-10 Ring rows @ 30X0
Min 2 - Split squats x 5 reps/leg

C. 2 Rounds in teams of 3
AMRAP 5
- 50m Sled push
REST 1
AMRAP 5
- Shoulder to overhead (75/55 - 95/65 - 135/95 - 155/105... Ascending weight every 40 reps)
REST 1