Monday 09/26/22

 

Workout

Warm Up

AMRAP 6 
20 mountain climbers 
:20 supported hang 
5 scap pulls/5 tight kips 
10 KB deadlifts 
5 russian KBS 
:30 hollow hold

Skill/Strength 

EMOM 10
3-5 chest to bar pull ups
-or
3-5 kipping pull ups
-or
3-5 banded pull ups/self assisted pull ups (off rig attachment) 

WOD 

AMRAP 15
8 (total) alt renegade rows (40/25 30/15) 
200m run 
16 american KBS (53/35) 
-rest :30 after each round

 

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Nicole MelchioneComment