Beginner
Strength/Skill
EMOM 7 Minutes
5 Ring Rows
5 KB Swings
WOD:
3 Rounds for Time
10 Deadlift
20 Wall Balls
Intermediate/RX
EMOM 7 Minutes
5 Strict Pull ups
5 KB Swings (Heavy)
WOD:
5 Rounds for Time
10 x Deadlift 100/70
20 x Wall Balls 9/7
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