Warm up
2 rounds
1 minutes bike
5 scapular pull ups
5 beat swings on rings or bar
5 3 month position elevation
5 hip down push ups
-Skill/Strength-
EMOTM 10
Pulling G.O.A.T work:
1.) 3-5 Muscle Ups
2.) 5-10 Strict Pull-Ups
- can use band
3.) 5 Weighted Pull-Ups
4.) 10-15 Kipping Pull-Ups
-WOD-
Teams of 2:
10min. to complete MAX Calories on the Assault Bike.
Hit a good cadence between the 2 of you. 10 and 10 is usually a good cadence since the higher numbers catch up QUICK. That would be 6 or 7 for ladies. Hit this HARD and this will be one of the hardest pieces you’ve done in a while.
