Skill

EMOM for 10 Minutes
[Odd] :30 Seconds of Strict Pull-Ups
[Even] :30 Seconds of Hollow Rocks

Today’s skill work is 10 intervals of :30 seconds work and 30 seconds rest of strict pull-ups and hollow rocks, alternating between each movement. The strict pull-up is one the best upper body strengthening exercises that we have and should not be taken lightly. Take as many sets as you need to and complete as many reps as possible during that time.  If you are someone who does not quite have a strict pull-up yet try to progress to a lighter band or attempt jumping pull-ups with a slow lower down.  The hollow rock can be scaled many ways as well. Focus first on tightening the back and taking the arch out of your lumbar and then extend arms and legs to the best of your ability. Remember you can scale by pulling in one or both arms.

WOD

AMRAP in 8 Minutes*

Wall Ball Shots 20/14 lb 10/9′

4 Burpees EMOM

Workout notes: This two element workout is very similar to the classic Air Force Karen but we are capping the workout at 8 minutes. You’ll start with 4 burpees at 0:00 and perform 4 more every minute for the rest of the workout.   If you have performed that workout in the past use this opportunity to try and establish a sustainable pace using the data from your previous attempt. With the workout potentially being a little shorter you can push the pace somewhat in the beginning and try to hang on in the end minutes.