March 13th, 2017 – Conditioning

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IMG_8629

Warm-Up
EMOM x 9
1 – 200/175m row
2 – 7 ring rows + 5 HRPU
3 – 7 Air squats + :20 hollow hold

Strength
Build to a 3rm weighted supinated grip pullup
no pullup = 5×3 strict pullup

WOD
21-18-15-12-9-6-3
HRPU
Walking Lunges (45/25)
Abmat Situps (45/25)