Wednesday 01.02.2017

L1) 1) EMOM x 14:
Odd: :45sec of rowing
Even: :30sec of Push ups
2) Back Squat 5x5
Scaled) 1) EMOM x 14:
Odd: 15/12 Calorie Row
Even: 30sec for Max HR Pushups
2) EMOM x 12:
Odd: 3 Front Squats
Even: 6 Back Squats
Rx) 1) EMOM x 14:
Odd: 15/12 Calorie Row
Even: 30sec for Max Kipping HSPU
2) EMOM x 12
Odd: 3 Front Squat at 70%
Even: 6 Back Squat (same weight)
Comp) Rx'd 1 & 2 plus
3) 3 Rounds (on the 2:00, Cap each movement at 1:30)
0-2:00: 30 Kettlebell Swings 53/35
2-4:00: 30 Wall Balls 20/14
4-6:00: Max Ring Muscle ups
(if you do not have MU's complete 7 Strict Banded Ring Muscle ups)
