Start off with a sprint WOD today, do your best to keep moving the entire WOD!!!

Once that wraps up we’ll spend some time on pulling, core and grip strength. Chin ups are a good way to switch things up when it comes to vertical pulling – same ROM standard.

Athletes choice on weight for plank and farmers carries – make it hurt today guys, in a good way!!!

21-15-9

Dead lifts (165/115)
Calorie Row
Bar Facing Burpees

Accessory Work
EMOM x 9

Strict Chin Up – 4-10 reps
Weighted Plank :45
Pinch Grip Farmers Carry x 4 Lengths