WOD | 10.01.2017

Benchmark Girl “Nancy”
5 Rounds for time of:
400m run
15 Overhead Squats

StrengthWOD
EMOM (Every Minute On the Minute)
for 10′ minutes
7 Strict Pull Ups
*When you are not able to perform the amount of reps do 4 Pull Ups negative (Tempo 40X2)

EMOM (Every Minute On the Minute)
for 10′ minutes
6 Push Presses (Tempo 40X2)
*focus on the negative

2 sets of max Reps
Back Squat @BW or 5 kg heavier then last week