Tuesday, December 26, 2017

We hope you all had a Merry Christmas! Lets ease back to work with a fun Holiday detox EMOM.

122617 WOD

A. Warm-up: Coach’s choice

B. Front squat

5 x 2 (1 tempo front squat @32×1 + 1 front squat)

C. 20:00 EMOM (5 rounds)

Min 1: 100-meter run

Min 2: 3 strict ring MU or 6 strict pull-ups + 6 strict dips

Min 3: 30 DUs

Min 4: 15 v-ups

>> On-Ramp

20:00 EMOM

Min 1: 50-meter run or 100-meter row

Min 2: 6 ring rows + 6 parallette dips

Min 3: 30 DU attempts or 60 SUs

Min 4: 15 modified v-ups or sit-ups