Monday 4-22

Warm Up

Coach’s Choice (please include some of these ring rows; 3×3)

WOD

Performance

4 Rounds for Time
200m Pinch Grip Plate Carry (25#/15# per hand)
30 AbMat Situps
20 Hand Release Pushups
10 Pistols (10 Each Leg)
5 Muscle Ups

Fitness

EMOM 12 minutes
Even Minutes 5 Pushups
Odd Minutes 5 Ring Rows
Movement should be slow and deliberate, with an emphasis on form

Then:

3 Rounds for Time
200m Pinch Grip Plate Carry (20#/10# each hand. 20# = 2×10# plates)
20 Situps
10 Pistols (5 each leg)