Monday WOD


E2MOM x 32 minutes (4 sets each)

min 0-2: 45 seconds of strict pull ups (2 rds supinated grip, 2 rds pronated grip)

min 2-4: box step up x 8 each leg

min 4-6: shoulder press x 8 reps

min 6-8: sumo deadlift x 10 reps


pull-ups- aim for more reps or lighter band than last week

press- use a barbell. choose a load that is challenging for 8 reps (60-70% 1RM)

step ups- same weight as press

deadlift- choose a load that is challenging (generally around 50-60% 1RM)

B. Max Effort 500m Row

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