5 MIN EMOM
5 strict weighted pull ups 20/10lbs MEd ball
Part B:
WOD
10 MIN AMRAP Ladder (1,2,3 -2,4,6 -,3,6,9,- 4,8,12-...)
1 dead lift 345/205
2 strict handstands (4" deficit/flush)
3 KBS 2/1.5
Today's Workout (WOD):
Featured
On the 9 minutes x 5
Round 1
1 km run
160 feet of Farmer Carry 32kgs/24kgs
Round 2
1 km row
160 feet of burpee broad jumps
Round 3
1 km run
160 feet of lunging with one 50/35lbs DB held on your back
Round 4
1 km row
160 feet of sandbag carry 150/100
Round 5
Run 400m
Row 400m
80 Burpee Broad Jump
80 feet of lunging with one 50/35lbs DB held on your back