2026-03-17 WoD

WARM
400m run
2x
{
1 min row
5 hanging shoulder/scap circles
5 kip swings
5 KBS 35#
10 banded good mornings
}

MAIN

A. 9 min EMOM
{
min 1: 3-5 weighted pullups (5x16#, 4x26#, 3x35#)
min 2: 3-5 weighted ring dips (5x16#, 4x26#, 3x35#)
min 3: rest
}

B. 3 couplets, each for time
{
21-15-9 of
{
Row for cals
KBS 53#
}
time: 5:09
rest till 7 min mark, then:

21-15-9 of
{
Row for cals
T2B (Rx+)
}
time: 6:37
rest till 14 min mark, then:

21-15-9 of
{
Hanging Knee Raise
KBS 53#
}
time: 4:15
}