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| Crossfit Outer Banks |
[A] Warm-up
[B] 10 mins on AD @ Z1
[C] 5 min EMOM
6 Thrusters (#135)
[D] For Time:
100 Wall balls (#20)
75 Ab sit-ups
50 Cal row
25 Power snatches (#135)
17:59
[E] 16 min EMOM
4 Strict ring pull-ups
30 DU
30 second plank
30 second air squat pause at bottom holds
[F] 3 Round for work:
10 Side raises (#5)
10 Band pull apart
:30 second Hercules holds
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