Build Up E2MOM
Front Squat 6 – 3 – 1
Shoulder to Overhead 4 – 2 – 1
Overhead Squats 3 – 2 – 1
THE AIR FORCE WOD
For Time: (20min cap)
20 Thrusters 95/65 RX+ 115/75 MRX 75/55lbs
20 Sumo Deadlift High Pull
20 Shoulder to Overhead
20 Overhead Squats
20 Front Squats
**Athletes must perform 4 over the bar burpees EMOM until completion. Start WOD with 4 Over the Bar Burpees. If you are in the middle of a rep at the beep you may finish the rep.
Squat & Core Development
20 Barbell Kang Squats
20 Evil Wheels
20 Butterfly Ab-Mat Sit-Ups
20 Pistols (alt legs)
20 V-Ups
20 KB/DB Overhead Lunges (alt legs)
