DELOAD WEEK
Performance
WOD 1
EMOM12
Minute 1: 10 – 12 Pull Ups
Minute 2: 40s Hollow Hold
Minute 3: 20 Renegade Rows
Minute 4: 20 V-Ups
WOD 2
7 Rounds for Time
19 Cal Row
15 AKB Swings @24/16
11 Gymnastic Crunches
9 TTB
Fitness
WOD 1
EMOM12
Minute 1: 10 – 12 Elevated Ring Rows
Minute 2: 30s Hollow Hold
Minute 3: 20 Renegade Rows
Minute 4: 20 V-Ups
WOD 2
7 Rounds for Time
19 Cal Row
15 AKB Swings @20/12
11 Gymnastic Crunches
9 KTC
21 Minute Time Cap
Home WOD
As Fast as Possible…
9 Rounds for Time
100 Mountain Climbers
15 Odd Object Swings
20 Gymnastic Crunches