WOD: EMOM x 10
Min 1: Back squats (125/185 lb)
Min 2: Chest to Bar Pull Ups
Intermediate:
Min 1: Back squats (135/95 lb)
Min 2: Pull Ups
Beginner:
Min 1: Back squats (65/45)
Min 2: Hold Yourself Above the Pull Up Bar | Ring Rows
Every 2s = 1 Rep for the Hold
Home Workout:
Min 1: Dumbbell goblet squats (35/50 lb)
Min 2: Dumbbell rows in a plank
– Use one dumbbell for the goblet squats and two for the rows.
Post-Workout Skill Work:
Post-workout accessory
Accumulate:
30 GHD hip extensions or 1:00 GHD Superman hold