In WOD

09092020

Strength
Box Squat (x4x5)
*build small to a tough set and increase load from 09/01
Strict Pull-up Work (x 5-7)
Strict Pull-up x 5-7
rest 30 sec
Strict Sup Chin-ups x 5-7
rest 30 sec
Strict C2B Pull-ups x 5-7
rest 30 sec
Strict Sup C2B Pull-ups x 5-7
Metcon (AMRAP – Reps)
EMOM for 16 min
Min 1- 40 DBU
Min 2- 10 Thrusters 50/35
Min 3- 175/150m Row
Min 4- 12 Weighted Anchored Sit-ups

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