W.O.D

TUESDAY JULY 12

Part I - Alt .EMOM for 10 minutes:
Odd - 5 Bar Muscle Ups or highest level of pull up all the way down to band pull ups
Even - 5 Shoulder Presses (athlete's choice on load)

Part II - AMRAP in 10 minutes, using the last bar from EMOM:
3 thrusters - 3 Burpees to pull up bar
6 thrusters - 6 Burpees to pull up bar
9 thrusters - 9 Burpees to pull up bar
each round the reps go up by 3 for each exercise

Core - 50 SLOW ambat sit ups

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