4-7 WOD

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Buy in…
3x
3 Strict Pull Ups
6 Squats with a 5 sec negative
9 Push Ups

Skill/Strength…
10 Min EMOM
Min 1… 5-8 Kips (no pull up)
Min 2… 3-5 Strict Pull Ups or Ring Row. If you are good at pull-ups please do them weighted.

Conditioning…
EMOM for 15 Min
Min 1… 10-15 Cals on the rower
Min 2… 10 Up Downs
Min 3… 5 TTB or 10 Sit Ups

Cash Out…
Easy 400 Meter Run
Roll out hips and quads
Arm Bars

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