Clean Up Wednesday
Warm: Row 200 meter Air squat x 8 Ring Row x 8 5 Rounds 10 EMOM: 1) 3 Wall Walk 2) 10 KB SDLHP 55/35 WOD: 7 RFT 20 Wall Ball 10 wall ball...
Tuesday Work
Warm: ROMWOD for 15:00 Strength: Front Squat 8 x 3 :03 pause at the bottom Up in weight for the first 3 then 5 at the same weight WOD...
Monday Metcon
Warm: 10 Russian Twists 10 Superman 10 WB Thruster X5 Rounds 6EMOM :40 Jump Rope WOD “Cindy” 20EMOM 5 Pull up 10 Push Up 15 Air Squat
