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