1. Front Squat
5 @ 60%, 3 @ 70%, 3 x 3 @ 75%
2. 20 Min EMOM
Even: 1 Banded Deadlift @ HAP with one green band
Odd: 3 to 5 strict weighted pull ups
GRUNT WORK
6 Min EMOM
8 Russian KB Swings @ HAP
CLASS WOD
In teams of two...
Four Rounds
300 M Row
Max Rep Wall Balls (20/14)
*Partner rows while other partner completes wall balls
20 min Alt EMOM:
ReplyDeleteEven: 1 Power Clean 215#
Odd: 5 Strict, Supinated Pullups
-rested 4 min-
6 min EMOM:
6 Unbroken Hang Power Cleans 165#