FRI, SEPT 20, 2019

WOD

1) 9 min emom

16 Sumo Hi Pull Rx1 115/75, Rx2 95/65, Rx3 75/55

Row cals Rx1 16/13, Rx2 14/11, Rx3 12/9

Lsit 30 sec hold

2)Bench Press

5 x 4 ascending

30 sec hold /set / 30 sec hold

3) Max pullups

MIN 20 pull-ups

once you come off the bar Set is done or 20 minimum