3min EMOM x 4 sets = 12min
1st Min = 10 BW/.75% Bench Press or 10 Parallette Push-Ups
2nd Min = 10 Kettlebell Goblet Squats or 10 KB Goblet Lunges (alt) 32/24/16
3min = REST
TEAM WOD
3 Rounds For Time:
P1 = 12 Barbell Push-ups / P2 = BB Plank Hold
6 Synchronized Hang Squat Cleans
P2 = 12 BB Push-ups / P1= BB Plank Hold
6 Synchronized Thrusters
18 Partner Passing WallBall Sit-Ups (over barbell)
BB Loads = 115/75 RX+135/95 MRX 95/65
WBs = 20/14lbs MRX 14/10
Core Development
20 High Plank Partner Alternating High Fives
1min Hip Extension Hold
1min Low Plank Hold
