WOD'S

WORKOUT*
EMOM x 10 MINUTES
MIN 1 - 5-10 Strict Pull-Ups
(Weighted Optional)
MIN 2 - Cardio of Choice
(Moderate)**
Immediately Into...
EMOM x 10 MINUTES
MIN 1 - 10 Strict Press (Athlete
Choice, Light-Moderate)
MIN 2 - Cardio of Choice
(Moderate)**
Immediately Into...
EMOM x 10 MINUTES
MIN 1 - 50 Russian Twists
(Weighted Optional)
MIN 2 - Cardio of Choice
(Moderate)**
*Workout for Quality
**Cardio of Choice = Run / Row /
Bike for Equivalent 1:00
Effort. Athlete may alternate
between options.
(No Measure)

COOL DOWN
FOR RECOVERY
5:00 Foam Rolling Mid-Upper Back
(No Measure)