November 12, 2014

Strength

  • OHS, 7X2 across
  • Pendlay row, 7X2 across
  • Alternate movements

WOD

EMOM for 12 minutes (40 seconds on, 20 seconds off)

  • First 4 minutes: 7 Unbroken OHS on the minute, you pick the weight; ME hollow rocks in remaining time each minute
  • Second 4 minutes: Row intervals for total calories.
  • Third 4 minutes: 7 Box jumps on the minute, you pick the height; ME grasshoppers in remaining time each minute