WOD

EMOM x 24 MINUTES
MIN 1 – 15/12 Cal Bike
MIN 2 – Gymnastic Pull of Choice*
MIN 3 – :30 Double KB Front Rack Hold (Athlete Choice, Heavy)

*Select a Gymnastics Pull…
10 Ring Rows
6 Strict Pull-ups
10 Kipping Pull-ups
1 Legless Rope Climbs
2 Rope Climbs

** score is the gymnastics pull you chose

RX = The athlete was successful in getting the calories in time, successfully completed the gym. Pull reps in time and successfully held the hold for 30 seconds.

AB finisher

3 sets

1o evil wheels

Max Hollow hold

Max plank hold