May 12

Friday – SPEED

Warm Up
KB Reverse Press
Standing Banded Row
KB Paused Squat

Strength: Jerks
Build to a Moderate Double with Pauses in Catch

WOD
14 Minute EMOM
Odd: 2 Rope Climbs/10 Ring Rows
Even: Rnd 1,3,5,7 – 10 Pistols, Rnd 2,4,6 – 15 Push Ups