WOD 5/3
A. 21:00 EMOM
Min 1 – 2 Back Squat
Min 2 – 3 Strict WTD Pull-ups
Min 3 – Rest
*Build each set, goal is to a heavy challenging weight but does not have to be a max
B. “Fox on the Run”
7 Rounds
10 Wall Balls @ 10ft/20lb, 9ft/14lbs, 8ft/10lb, Athletic:
10 Kipping Pull-ups (Health: 10 jumping pull ups)
*Time recorded
*20:00 Cap
*PreTest “Light Metcon”
Scaling Guide:
– 5 – 9 minutes, about 1 min per round.
– Scale Up: 30/20lb wall ball or 11/10′ height and chest to bar pull ups
Optional ‘Cash Out’:
3 Rounds
60s plank,
10 Russian Kb swing,
20 cal row
We’re excited to announce Chase Pitman as our May Athlete of The Month!
Check out his interview here