Wednesday 9/12

WARM UP

5 x rolling 100 meter row
*every meter +/- 100 equals 5 push ups + 5 hollow rocks

SKILL

EMOTM 10:00
5-10 unbroken toes to bar

WORKOUT OF THE DAY

“The Joker and the Thief”
For time:
2000 meter row
100 bench/floor press
2000 meter row

RX: (3/4 bw)
55+: (1/2 bw)
Lv2: (bw)

ANYWHEREX

SKILL

Rope climb technique
10:00 practice

WORKOUT

6 rounds for time:
5 wall walks
20 kb swings
100 single unders

*35:00 time cap

BARBELL CLUB

3 rounds barbell warm up

A) EMOTM 10:00
1 power snatch

B) EMOTM 10:00
1 power clean

C) Deadlift w/ 5 second eccentric
5 x 3

D) Overhead squat w/ 5 second eccentric
5 x 3