November 14, 2018Nov 13, 2018 | WOD's12 min ALT EMOM:30 chin up hold * modify with ring to chest:45 Second Wall Sit with Med ball between legs8 Glute Bridges (4 second pause at top)Then14 Minute Partner WOD30 T2B30 Wall Balls30 Cal Air Bike or Cal Row*Split reps as you wish