Monday 10/3/16


EMOM 10:
Even-:15 PU hold (chin above bar)
Odd-2 wall walks

Scaling options: do 5 strict PU in place of PU hold (use bands if needed); :30 HS hold instead of wall walks (If they cannot do HS holds either, have them do HSPU off box)

“Air Force WOD”
For time:
20 thrusters
20 Push jerks
20 OHS
20 Front Squats
Every minute, including 00:00, the athlete must perform 4 burpees.
Weight is 95/65 Rx 65/35 Scaled. Use same weight for all movements. No changing weights. 20:00 cap.