WOD:

1) 20 minutes EMOTM: Odd, Basic Barbell, Even, Movement of Choice

The odd movement must be a basic barbell movement. You can do any of the following, Back Squat, Front Squat, Press, Push Press, Bench Press, Bent Over Row, Deadlift, or Power Clean. Reps for the Barbell work should be between 1 and 5. Movement of choice can be anything you’d like, only condition is that it is something you struggle with.

2) 12 minute AMRAP:

12 Wall Balls 20/14

12 Kettlebell Swings 70/53

12 Toes-to-bar

Extra Work:

3) Double-unders: 10 minutes Practice

Keep track of total reps completed.

4) Front Rack Hold: 5 x 30:30

Heavy as possible.

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

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