Monday, 21 September 2026

Conditioning:

For time:

50 Push-Ups

2000m Row

Strength/Skill (Post-WOD):

EMOM 15:

MIN 1 - Max Bench Press or Max DB Bench

MIN 2 - Max Strict Pull-Ups

MIN 3 - Rest

(Score is Total Reps)

Options for Loading:

Barbell - 185/115, 155/95, 135/85

DBs - 70/50, 50/35, 35/25

Modifications for Strict Pull-Ups:

Banded Strict Pull Ups or Ring Rows