Thursday Sept 16

EMOM 16:00
1) 12 Chest to Bar Pull Up (or Strict Pull Up x 8)
2) 12 DB Bench Press (athlete choice)
3) 12 DB Bent Over Row
4) Rest
METCON
9 – 7 – 5
Alternating DB Hang Snatch (50/35) (9 – 7 – 5 Each Arm)
Bar Muscle Up
Then, Bike 50/40 Cals
5 – 3 – 1
Alternating DB Hang Snatch (50/35) (5 – 3 – 1 Each Arm)
Bar Muscle Up
ADDITIONAL OPTIONAL WORK:
3 Sets for Quality:
5 Box Jump For Height (NOT REBOUNDING)
50′ Handstand Walk

ALWAYS DO WHAT YOU ARE AFRAID TO DO

806-414-5232 WOD