Blog

Skill

Eccentric pull-ups

2 reps EMOM for 7min

5 sec lower

WOD

21-15-9

Back squats

Burpees over the bar

Rx

135/93

INT

115/73

Scaled

95/63 or lower

Swift

30-20-10

Cal bike

Air squats

rest 3min

30-20-10

Cal row

Air squats