Monday, December 14th, 2015

Skill/Strength:

EMOM (Every Minute on the Minute) 7 minutes:

7 Air Squats

7 Hollow Rock

7 Push ups

Pull-Ups

"Nicole" AMRAP 20 minutes: Run 400 meters Max rep Pull-ups

*AMRAP means total number of Pull-Ups.

**Rules for pull-ups/ring rows: as soon as you let go the bar/rings you must go on a 400m run again. You may stop on hanging position to rest.

#WOD