Protected: WOD/Blog

Warm up movements 15min
then 3 rounds (individual)
30 Wall balls 9/6
15 Power Cleans 50/30kg 9min cap
Straight into pair row max cals in 7min (alternate every 25/20cal)
Rest 3mins
EMOMx 12 (individual)
3 Power cleans add weight each minute

Remaining time stretch or run

Find row partner before WOD starts

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