Saturday 3.9.19

EMOM 10

12/9 Calorie Assault Bike 

AMRAP 20

5 Strict Pull ups 
10 Box Jump Overs (30"/24")
15 Wall Balls (20#/14#) 

Above and Beyond

2 Rounds For Quality 

45 Second Supinated Grip Hang From Pull Up Bar
30 Horizontal Ring Rows 
*These should be tough and broken up into two or three sets each round
*The horizontal pull, rounds out the upper body pull and push we've seen in 19.3 and today

20 Rounds 

12/9 Calories Ski 
1 Minute Bottom of Squat Hold Between Rounds

EMOM 12

ODD: 12 GHD Sit Ups 
EVEN: 6 Strict Toes to Bar 

Split Jerk With Opposite Foot

*Work to a heavy single punching the opposite leg you normally use. 

Chelsea JungComment