09.27.2018 WOD

A. Mobility

B. Volume
EMOM for 10 minutes

Odd minute: 30 second AMRAP of KB deadbugs or single arm bottom up KB press

Even minute: 40 second AMRAP of tempo strict pull-ups: 1 second pull, 2 second hold at top and 3 second descent in tight hollow position

C. WOD

12 minute AMRAP
3 Push Press (95/65)
3 Hand Release Push-ups
3 Sit-ups
6 Push Press
6 HRPU
6 Sit-ups
9 Push Press
9 HRPU
9 Sit-ups
So on & so forth…