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FRIYAHHHH 05302023

Warmup


Core Tabata

Plank all sides


Strength

Emom 15

  1. 5 Push press build (from floor )

  2. 5-8  strict pull-ups /band

  3. 5 -8 strict HSPU /box


Pick a number that you can maintain through the 15 min!


WOD


RX

3 x AMRAP 3:

20 wall-ball shots (14/20 lb) (9/10 ft)

15 toes-to-bar

Rest 2:00 between AMRAPs.

INTERMEDIATE

3 x AMRAP 3:

15 wall-ball shots (14/20 lb) (9/10 ft)10

toes-to-bar

– Rest 2:00 between AMRAPs.

BEGINNER

3 x AMRAP 3:

10 wall-ball shots (10/14 lb) (8/9 ft)

10 hanging knee raises–

Rest 2:00 between AMRAPs.


Extra Skills

For time

10 RMU

Or 10 ring pull-ups

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