W.O.D

THURSDAY, SEPTEMBER 22

Part I - Alternating EMOM(12).
ODD - 2 legless or 3 reg rope climbs
EVEN - 4-10 ring dips (athlete’s choice on reps but try to maintain same number throughout EMOM)

Part II - AMRAP(12):
- 15 cal. row
- 15 wall ball shots. 20#/14#

Core - 2 max effort weighted plank holds

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