Wednesday March 20

FIT

WOD
EMOM 12
1) 10 Bench press
2) 5-10 Strict Pull Ups
3) 40ft Mixed Grip DB Walking Lunges*

D - Choose weight, Seated/Banded Pull ups, [Farmer + Front Rack]
F - 115/75, 35/20s [Front Rack + Overhead]
P - 155/105, 50/35s [Front Rack + Overhead]

*One Length of the Rig (Ski Ergs to Yard Sign)
Switch Arms each round

--Rest 2:00--

E3M x 4
12 Box Jumps
6 Devils Press
1 Rope Climb

--Rest 1:00--

FOR TIME:
50 Russian Twists
40 Alternating V ups
30 Hollow Rocks
20 Deadbugs
10 Strict Toes to Bar/Leg Raises

D - Choose Weights, Step Ups
F - 24/20", 35/20s
P - 30/24", 50/35s, Legless

---

BURN

Sweat Steady
EMOMx28
1. :45 ski or row
2. 20 ball slams
3. :45 bike
4. 20 lunges with ball on shoulder