Main – WOD
Metcon (AMRAP – Reps)
Scaled =
EMOM x 10:
5 Supine ring rows (as horizontal as possible)
Rx =
EMOM x 10:
3 Strict Pull-ups
Rx+ =
EMOM x 10:
2 Weighted pull-ups @ ~40% 1RM
Screaming Your Lunge Out (AMRAP – Rounds and Reps)
8 Min AMRAP:
250m Row
5 Front Rack Lunges
10 T2B
Rx =
115/75
Rx+ =
135/85
*Weight taken from the ground. 5 lunges per leg (10 lunges total per round).
Cash Out
Medball twist throws into wall:
20 per side
Rx =
20/14
