Primer: EMOM x 9
Min 1: Max KB or DB Floor Press
Min 2: Double KB or DB Front Rack Walk (100 Ft Max)
Min 3: Floor Sweeps | Figure Fours | Up Dog
WOD: Space Needle
600M Run | 30 Chest to Bar Pull ups or 30 KBS @ 70/53
600M Run | 30 Alternating DB Snatches @ 70/50
600M Run | 30 Chest to Bar Pull Ups or 30 KBS @ 70/53
600M Run
No Chest To Bar Version:
600M Run | 30 KBS @ 70/53
600M Run | 30 Alternating DB Snatches @ 70/50
600M Run | 30 KBS @ 70/53
600M Run
Bulletproof Shoulder Version:
600M Run | 30 Russian KB Swings
600M Run | 30 Sumo Deadlifts High Pulls
600M Run | 30 Russian KB Swings
600M Run
Time Cap: 21 Minutes
Substitutions:
600M Run: 750M Row | 600M Ski | 1500M Standing Bike Erg | 40/30 Cal Assault Bike