Upper East Side

Warm up

2 rounds:

200m row sprint

10 wall balls

10 alternating DB snatches (light)

Endurance – part A

EVF Games WOD 4 – Rx:

For time:

90 Russian KBS 32/24 kg

60 wall balls 20/14 lbs, 10/9 ft.

30 chest-to-bar pullups

15 KB goblet hold box steps over 24/20 in, 32/24 kg

10 ring muscle ups

Time cap: 16 min

EVF Games WOD 4 – Scaled:

For time:

90 Russian KBS 24/16 kg

60 wall balls 14/10 lbs, 9 ft.

30 jumping pullups

15 KB goblet hold box steps over 20 in, 16/8 kg

10 chest-to-bar pullups

Time cap: 16 min

Endurance – part B

Every 3 min for 5 rounds, each for time:

Run 400m

Mobility – Time permitting

Coach’s choice