WOD:

1) 21 minute EMOTM:

1 – 5 Strict Press

2 – 20-40 second Hollow Hold

3 – 5-10 Strict Pull-ups

Warm-up as needed. Reference last week for loading for the Strict Press and look to build on that in some way. If you’re using a Band for the Pull-ups work to the bottom end of the rep range to keep it slightly more strength baring.

2) 12 rounds for Max Reps:

30 seconds Row/Bike/Ski/True Form/Burpee

30 seconds Rest

Don’t hold back, max output, we should see decreasing numbers in your scores. On the Rower, Ski Erg, and Assault Bike keep track of Calories, True Form total distance, and Burpees are for reps.

Extra Work:

3) Band Pull Aparts: 100 reps not for time

Alternate over and underhand every 10 reps. Focus on positioning and activation, not speed.

4) Reverse Sled Drag: 6 x 50m

Ret 60 seconds between sets. Heaviest possible moving unbroken.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE