071624

Strength/Core

EMOM 9
1 – Max Effort Hang
2 – Half Kneeling DB Wood-Chop 1×12 L/R
3 – Half Kneeling DB Wood-Chop 1×12 L/R

*Try to hang a little longer than two weeks ago. If you drop early in to the minute, jump back up.

WOD

8 Rounds of 3 Minutes
Complete:
15 Wall Balls (20/14)
15/12 Cal Row OR 12/10 Cal Bike
-Rest Remainder of 3 Minutes

*Score is RX Completion and TIME of final round.
*Try to alternate Bike/Row if equipment allows