WOD 9/16

A. 16::00 EMOM
Min 1 – 5 Kip Pull-ups
Min 2 – Rest
Min 3 – 5 Kip Toes to Bar
Min 4 – Rest
*focus on perfect mechanics for both movement

B. 400 M MedBall Run for Time
@ 20 / 14 / 10

then…

4 Rounds for Quality
10 Burpees
10 Goblet Squat @ 24K / 16k / 12K

then…

400 M MedBall Run for Time
@ 20 / 14 / 10

*Ball run times recorded
*rest as needed b/t each element of the work out
*Focus on perfect squat form on the goblet squats, and perfect “5 step” form on the burpees

 

Check out Coach Wes’s blog on lifting all the weights!

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