Skill Work
Pull up Track
5-7 Strict Pull ups (3 second pause at the top)
10 Bent Over Barbell Rows
Rest
4 Rounds
Muscle Up Track
5 Ring Pull ups (on high rings)
5 Horizontal Ring to chest pulls (on low rings, pause for 3 seconds)
4 Rounds
WOD
20/14 Cal Row
25 KB Swings
35 Air Squats
AMRAP 12 Minutes
Fitness: 35/26
Performance: 53/35
Open: 70/53
DRIVE – CFH 5:30pm
1 Minute at each station for 25 Minutes
Minute 1- Bike 10/7 Cals
Minute 2- 50 Doubles or 45: of jump rope
Minute 3- 12/10 Chin ups
Minute 4- 20/15 Push ups
Minute 5- Plate ground to overhead
DRIVE30 – CFHE 11:30
16 Minute EMOM
Min 1: 45 Second Bike
Min 2: 45 Second Air Squats
Min 3: 45 Second Plank Walk
Min 4: Rest
