WOD - Fri, Sep 15

Gymnastics

Toes to Bar

EMOM x 9

Drillin It

a) Scap pullups x 10

b) Arch/hollow on ground x 10

c) Banded lat pulldowns x 15

Killin It

a) paused scap pull-ups x 10

b) arch hollow on rig x 10

c) Banded lat pulldowns x 15

Deadlift

Every :90 x 5 (7:30)

3@50%

3@55%

2@60%

2@65%

1@70%

Metcon (AMRAP - Rounds and Reps)

2 rounds (9:30)

AMRAP 4

40 double unders

20 KB deadlift 53/35

20 airsquats

20 kettlebell swings

Rest :90 and pick up where you left off.

Recent photos at Battle CrossFit