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488 Regal Row Suite 118
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WOD

Friday, Jan 30 2016


WOD

Strength
EMOM x 12 min:
Even- 20 sec Max Pushups
Odd- 40 sec max rep ring row or bar row
Put a bar in rack for bar row. 

Conditioning
In teams of two, alternate complete rounds, for AMRAP in 20 minutes:
8 Deadlift (135/95)
6 Hang Power Clean (135/95)
8 Front Squat (135/95)
6 Bar Facing Burpees

Extra - After Cond.

EMOM x 10 min:
Even- 3 BS @ 80%
Odd- 5 Max Distance Broad Jumps

6 min. EMOM - 30 sec. Freestanding Tripod Hold

5 sets: 6-10 Kipping HSPU w/ 4 sec. count on each descent

100 (e/side) Russian twists w/ heavy medball