Wednesday’s WOD

Warm-up:

EMOM 12, alternating:
a) 5 Stationary Inchworms
b) 3-5 Strict Pullups OR Assisted Pullups
c) Row 15 Strokes (5 Legs Only, 5 Legs + Body, 5 Full Stroke)

Strength:

Press 8RM, then 90%x8x3

Notes
Full stop at the bottom of each rep, no bouncing off the shoulders.

WOD:

5 Rounds For Time:
3 Rope Climbs, 15′ Ascent
15 Calories Assault Bike OR Row

TIMECAP: 16:00

Extra Work: 3 Mile Progression Run
Mile 1 @ 6
Mile 2 @ 7
Mile 3 @ 8