Warm Up: Back Squat to figure out the WOD weight
EMOM with a twist
- Warm Up: Back Squat to figure out the WOD weight
6 Min Emom x 5 rounds
- 0:00-1:00 – 6 Back Squats @55% (OFF RACKS)
- 1:00-2:00 – 12 HRPU
- 2:00- 3:00 – 6 Box Jumps (30/24)
- 3:00-4:00 – 12 KBS 70/50 – Overhead
- 4:00-6:00 – 5/3 Cal on the Rower (every round add 5/3 calories)
- Round 2 Rower: 10/6 Cal Row
- Round 3 Rower: 15/9 Cal Row
- Round 4 Rower: 20/12 Cal Row
- Round 5 Rower: 25/15 Cal Row
FLOW
- 9 People start in heat 1
- 9 People start 2 minutes later
- Athlete 19+ use ERG or Bike – Same Cal