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