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Friyeahhhh 05162023

Warmup

STRENGTH

EMOM 12

  1. 4 Box Back Squats build to a heavy

  2. 6 front raises / lateral raises / bicep curl


WOD


3 rds for time


14 barbell reverse lunge 95/65

14 wall balls 20/14

14 cal row

  1. Back rack

  2. Front rack

  3. Overhead



Extra - 5rds , quality complex 4 toes to bar +3 ctb +2 pull-ups +1 bmu




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