1. EMOM x 8 minutes Front Squat + Jerk 2 AMRAP x 4 minutes 21 cal row 21 Burpees 21 Thrusters(95/65) Rest 4 Minutes AMRAP x 4 minutes 15 cal row 15 Burpees 15 Thrusters(115/80) Rest 4 minutes AMRAP x 4 minutes 9 cal row 9 Burpees 9 Thrusters (135/95)
Categories Archives: Daily WOD
Friday 1. In Partners AMRAP x 12 minutes 15 Sumo Deadlift High pull(95/65) 30 Double Unders *alternate rounds 2. AMRAP x 10 minutes 15 Wall Balls 15 Kettlebell Swings(70/55)
Thursday 1. AMRAP x 4 minutes 50 ft Bear Crawl 15 Sit ups AMRAP x 10 minutes 200m row *while one partner is rowing the other mus be performing a Double KB Front Rack Hold 3. For Time 50 Burpee Box Jump Over EMOM 3 Deadlifts (315/205)
1. Back Squat 10-1-10-1 2. 3 sets of: Barbell Step ups x 6-8 per leg Banded Hamstring Curl x 12-15
1 Mile Run 50 Toes to Bar 2k Bike 25 Shoulder to Overhead (165/105) 1000m row
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