Friday, September 14 2018

Warm-up: EMOM 6 - Grab your partner!

1)    12 Burpees
2)    20 jumping Lunges
3)    0:30 L-Sit on Ring 

Strength: Every 3 minutes for 15 minutes: Back Squat x 3 reps @ 75% 
-Then one set of 20 reps unbroken (add 5-10lbs from last weeks weight) 

WOD: In Teams of 2, 3RFT

30/24 Cal Row or Bike 
20 Box Jump-Overs 24/20 
20 Push Press 115/75 

L3: 95/65
L2: 75/55
L1: 65/45