EMOM Warm-up (#1)
“WOD”
AMRAP in 7 Min of
150m Row (100m Run)
15 Power Snatch (75/53#)
15 OHS
Rest 2 Min
AMRAP in 7 Min of
30 DU’s (x2 Singles)
30 Front Squats (75/53#)
30 Push Jerks
Then
1 Mile Run (not timed)
Or
“BODY”
3 Rounds
30 Deck Squats (25/15#)
15 Plyo Push-ups (45/25#)
30 Med Ball Cleans (20/16#)
800m Run
