May 25th, 2016

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Today’s WOD

Alternating EMOM x 9

Min 1: Muscle ups/Rope climbs x 45 sec

Min 2: HS hold/walk/Wall walk x 45 sec

Min 3: Hollow hold x 30 sec

+

4 Sets for max reps:

3 min row (cals = reps)

2 min HSPU’s

1 min Pull ups

REST 2 min b/t sets

*No rest between movements for metcon, score is total reps + cals

Notes:

– skills and drills = improved strength and metcons

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