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“Aftermath” – Friday 1-5

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Warm-up

EMOM 6

Odd – 12/10 Cal Bike or Row

Even – 7/5 Strict Pull Ups or 10 Ring Rows

 

 

Strength

For 18 Minutes

Minute 1- 2 Deadlifts

Minute 2- 5/3 Muscle-ups or 10 Ring Dips

Minute 3- Rest

 

WOD

60/50 Calorie Bike or Row

40 Kettlebell swings (1.5,1)

30 Toes to Bar

 

Level 2- 1,0.75

Level 1- 0.75,0.5

 

 

 

Extra Work

30 Squat Snatches for Time (155,105)