Protected: WOD/Blog

Interval Day= 5x 6min EMOM….
1) 12/10 cal AB + 10 slam balls
2) 15/12 T2B
3) 10/8 cal row + 5 over rower burpees. 4) choose a number MU
5) 14/10 WB 9/6kg + 20 Double unders…

3 min rest between each EMOM… Note groups of 4 rotating through each EMOM need another rower OG, WB on pillars

WARM UP SNATCH 10min then
EMOM x8
20 Double unders + 3 TNG Squat snatch @ 60-70% RX, Scale OH squats,

Rest 3min

12min AMRAP
10 KB swing 32/24kg
10 Lat burpees over KB
25 Double unders

Rest 3mins

EMOMx 16
30 Double unders & 10 KB snatch burpees……

A reminder that the Friday 6:15pm and both Saturday classes will be dedicated to those wanting to do the Open WOD 17.2

Strength= Deadlift 20mins build to 1RM..

WOD= For time
50 Deadlifts 50/35kg
50 Wall balls 9/6
50 Double unders
50 S2OH 50/35kg
50 Cal row