WOD 8/13

Performance – Week 6 of 8 Work Capacity
A.
12:00 EMOM (Alternate Each min)
Even- 3 Kip Pull-ups
Odd- 7 OVHD Squats
B.
w/ Partner
8 Rounds
500 M Row
7 KBS @ 24K
7 Burpees
*Jump Rope active recovery while partner works
*Total Combined Time recorded
*Partner alternate rounds

Foundations (Test)
Skill:
Kip Pull-ups

A.
EMOM alternating for 16:00
2-4 Kip Pull-ups
2-4 DB Push Press
B.
25 -15 -10 (Test)
Wall Ball
Ring Rows
100m DB Farmer Carries
*Time recorded

“We make a living by what we get; we make a life by what we give.” – Winston Churchill