COTD NOTE:
You have 3 exercises to rotate through. Your wall-balls are your score. The complex rotates side every round. Focus on your core during the pull-ups! Enjoy the process!
CONDITIONING RX
EMOTM 15 (5 Rounds)
5x Each [SA Complex: DB Snatch, DB Suitcase Row, DB SA Rack Squat]
(Switch Sides each round)
AMRAP Wall Balls
10x Pullups
(If not full, if you cannot, use the bar from knees)
CONDITIONING 101
EMOTM 9 (3 Rounds)
5x Each [SA Complex: DB Press, DB Suitcase Row, DB SA Rack Squat]
(Switch Sides each round)
AMRAP Wallball Squats
10x Pullups/Ring Rows
(If not full, if you cannot, use the bar from knees)
CONDITIONING +
5x Each [SA Complex: DB Snatch, DB Suitcase Row, DB SA Rack Squat]
(Switch Sides each round)
(45/30)
AMRAP Wall Balls
(20/14)
15x Pullups
(If not full, if you cannot, use the bar from knees)
CASH-OUT (OPTIONAL IF YOU HAVE TIME END OF CLASS)
2 Round
25 Alt Lateral Passes
25 SU/DU
12 LR SA KB Deadlifts