WOD
Warm-up
2 Sets
12e/side Side Plank Thread the Needle
16 Alternating Quadruped KB Pull Through
10 e/side Half Kneeling KB Waiter’s Press
(2) https://youtu.be/WQyNCzqNqso
(3) https://youtu.be/CGmXT5SfgJI
Strength
EMOM x 12 Rounds (6 Sets) – building as able
Odd – 3 BB Strict Press (from the ground)
Even – 10 Strict (Weighted) Pull-ups
Conditioning
For Time:
12-10-8-6-4
Calorie Row
HR Push-up
Single Arm DB Push Jerk (50/35)*
(Rx+)
20-16-12-8-4
Calorie Row (Damper @ 10)
Bar Dips
Single Arm DB Push Jerk (70/50)*
*Half reps each side