Thursday 11/10/22

 

Workout

Warm Up

3 sets on a 8 min clock 
10 cal ski or assault 
:20 hollow hold
:20 supported hang 
5 tight kips/5 reps of alt between hollow position and arch position on bar/
5 jumping pull ups/ring rows 
5 empty bar strict press 
5 empty bar push press 

Strength/Skill 

EMOM 10 
3-5 C2B pull ups 
Scale:
Level 1- 5 kips 
Level 2- 5 banded pull ups 
Level 3- 2-3 strict pull ups
Level 4- 5 kipping pull ups 

WOD 

AMRAP 12
20 cal ski/15 cal assault bike 
15 wall balls (20/14) 
10 push press (105/75 85/55)

 

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