WOD:

#aloha friday emom

EMOM 18

Min 1: 15/12 Calorie Ski or Row *Scale to 12/10

Min 2: 8 Alternating Front Rack Lunge Steps 155/105 *Scale to 135/95 Rx+185/125lbs

Min 3: 15 Ab Mat Sit Ups Rx+GHD Sit Ups 10-15 Reps

Rotate OTM

STRENGTH:

#Push Press*

In 14:00 Complete

10 Reps @ 95/65 *75/55

10 Reps @115/75 *95/65

10 Reps @135/95 *115/75

Then find a 5RM in remaining time

*Barbell comes from the floor in all sets! (Off Rack if need)

FINISHER:

AMRAP 8

Climb the ladder

1 50ft (25ft Down and 25ft Back)

3 Handstand Pushups (Strict ideally, but can kip if need)

2/6, 3/9, 4/12, 5/15…etc