Thursday 4/28/16 - An EMOM For Time


MAIN WOD

W: EMOM for 12:00, alternating:

a) 10 Walking Lunges

b) 8 Russian Kettlebell Swings

c) 6 Burpee Pullups

M-1: Front Squat

5-5-5-5-5

Notes:

Build over the first three sets. The third set should be near maximal, leaving one good rep in the tank. Drop 10% for the fourth and fifth sets.

M-2: For Time:

75 Burpees

At the beginning of every minute, starting with 0:00, perform 5 Squat Cleans, 115#/75#.

--TIMECAP: 12:00--

FITNESS CLASS

F-1: Hang Clean + 2 Jerks

1-1-1-1-1

F-2: 10 Rounds:

1 Min ME Rowing for Calories

1 Min Rest

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