WOD
EMOM x 10 MINUTES
MIN 1 - AMRAP of 4 Slam Balls + 4 Alt. V-Ups (Athlete Choice)
MIN 2 - Row or Bike, Moderate Effort
-Rest 3:00-
EMOM x 10 MINUTES
MIN 1 - AMRAP of 4 Russian KB Swing + 4 Alt. Lunges (Athlete Choice)
MIN 2 - Row or Bike, Moderate Effort
(No Measure)
WOD
EMOM x 30 MINUTES
MIN 1 - 5-7 Ring Muscle-Ups
MIN 2 - 60 Double Unders
MIN 3 - 20 Russian KB Swings 70#/55#
MIN 4 - 12 Alt. Pistol Squats or 24 Air Squats
MIN 5 - :50 Single Arm KB Front Rack Hold*
*Switch arms at :25 mark
(No Measure)
RMU Option 1: Jumping Ring Muscle-Ups
RMU Option 2: Strict Ring or Bar Pull-Ups
