All Levels WOD
A.
Weighted Chest to Bar Pull Ups
6-3-6-3-2-1
Rest 2 min
B.
Alternating EMOM for 10min:
Row 300/250m
10 Shoulder to Overhead 40/25kg
Beginners WOD
A.
Weighted Pull Ups (double overhand grip)
6-5-4-3-2-1
B.
Alternating EMOM for 10min:
Row 250/200m
10 Shoulder to Overhead