
Skill
Sled pull 800m
Split up group if needed
WOD
4 RFQ of
10ea. 1-leg Hip thrusts
15 Banded face pulls
10ea. Ring side bends
Rx, INT, Scaled
n/a
Swift
EMOM for 12min
A: Personal J-rope goal
B: 12 Slam balls
C: 24x 1-leg V-ups
Skill
Sled pull 800m
Split up group if needed
WOD
4 RFQ of
10ea. 1-leg Hip thrusts
15 Banded face pulls
10ea. Ring side bends
Rx, INT, Scaled
n/a
Swift
EMOM for 12min
A: Personal J-rope goal
B: 12 Slam balls
C: 24x 1-leg V-ups