Monday 4.9.18

Strength/Skill: Back Squat, 10 x 1 @ 90%, EMOM

• If an EMOM is too fast, go every 90 seconds for an 8 x 1.

WOD: AMRAPs (18 – 22 mins)

1. 7 min AMRAP
   • 50 Double Unders
   • 3 Rope Climbs
   • 20 alternating Pistols, 1 for 1
     • 2 min accumulated front support after AMRAP
2. 5 min AMRAP, picking up where you left off
   • 50 Double Unders
   • 3 Rope Climbs
   • 20 alternating Pistols, 1 for 1
     • 1 min accumulated front support after AMRAP
3. 3 min AMRAP, picking up where you left off
   • 50 Double Unders
   • 3 Rope Climbs
   • 20 alternating Pistols, 1 for 1
     • record 1 AMRAP score.
       • Some people may finish earlier than others depending on how quickly they finish their front supports.  People who go unbroken on the front supports will be done in 18 minutes.