Tuesday 1-23-24

WOW Vault #3 was Fun :/
Let's work on that pull up today! 

Warm Up:
Run 400m
EMOM for 5 Min 
8 KB Swings (light)
5 Push Ups 

Skill:
2 Rounds 
5 Negative Strict Pull Ups (band or not)
10 Slow Ring Rows 
10 Arnold Press (alternating)
10 Bent Over Row (alternating see insta stories)

WOD:
For Time:
Run 4oom
30 Power Snatch (75/55#)
Run 400m 
30 Power Snatch 

Rest 2 Min 

AMRAP In 8 min of:
35 Double Unders 
8 Knee To Elbow 
8 Burpees