9.14.18 FRIDAY “MAGIC ERASER”

Strength:

Take 6mins to work up to the hardest version of a strict Pull Ups. Make the loading slightly lighter for the following EMOM.

6min EMOM of:

2 Strict Pull Ups

Metcon:

4 Rounds of:

15/10cal Bike

15 Pull Ups

3min Rest then:

4 Rounds of:

15 KB Swings…70/53

15 Heavy Wall Balls…30/20…10/9

For Time

(16min Time Cap)