WARM UP
3 rounds:
10 meter walking lunge
10 meter bear crawl
10 kip swings
SKILL
N/A
WORKOUT OF THE DAY
EMOTM 40:00:
-
10 axle bar thrusters
-
10 toes to rings
-
10 axle bar (RDL + 2 bent rows)
-
20 alternating step ups
RX: (75/55) (24/20)
55+: (45/35) (24/20)
Lv2: (95/65) (24/20)
*Use same axle bar weight for thrusters and bent rows. Athletes may start at any station. Score total reps completed.
POST WOD
10:00 lat/shoulder focus
ANYWHEREX
SKILL
Strict press
5 x 5
WORKOUT
20:00 AMRAP:
20 abmat situps
20 meter broad jump
20 ring rows
20 calorie bike
*Score total rounds + reps.