10 November, 2014

By 11/10/2014 wod

Fitness/Performance

Strength

4 x 7 Pause Back Squat
(3 second pause at bottom of Squat)
Heavy but Perfect

Conditioning

F: EMOM for 10:00-
7/5 Pullups (Strict) (men 7 – women 5)
10 Wall Balls 20/14#

Then, with the clock still running…

EMOM for as long as possible (until 20:00)-
10/7 Pullups (Strict) (men 10 – women 7)
15 Wall Balls 20/14#

P: EMOM for 10:00-7/5 Pullups (men 7 – women 5)
10 Wall Balls 20/14#

Then, with the clock still running…

EMOM for as long as possible (until 20:00)-
10/7 Pullups (men 10 – women 7)
15 Wall Balls 20/14#

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