Wednesday, Sept 5

warmup
200m run
20 lunges
20 mt climbers
x3

stability work
max ring pushups
into a 200m run
1min rest
x3

wod
EMOTM for 20min
5 front squat (70% of max)
10 pullups
*alternating minutes
*bar from floor

capacity
EMOTM for 20min
10 taters into front squat
5 strict pullup (assist as needed)


finisher

:30 ghd paddling fwd
:30 ghd paddlig bkwd
x2
*rest as needed