WOD
[A] Push Press
3-3-3-3-3-3-3

[B] Tabata Pull-ups
8 x 20 sec work / 10 sec rest
Score equals lowest reps

[COMPETITION TRAINING]
[C] Alternating EMOM 18 mins
Odd: 6 Strict HSPU
Even: 15/10 Cals Air Bike

[D] As Far as Possible in 5 mins
Prowler

Men add 20kg, Women Unloaded

Photo Credit: Wendy Swift

Jo Hip thrust.jpg