Strength/Skill
EMOM 10 Minutes, alternating movements:
Min 1 – 10 Banded Strict Pull Ups
Min 2 – 10 Push Ups
Pull Ups: Use a band that allows for FAST reps. Athletes may start with a lighter band and increase band thickness as needed.
Push Ups. Use a band if needed to allow perfect form and fast reps. Athletes who can confidently hit 5 sets of 10 fast reps should add a deficit.
WOD:
“Bar Keepers Friend”
For Time
50 Burpee Jump Over Slamball
800m Run w/ Slamball
25 Burpee Jump Over Slamball