Friday, May 23rd

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

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