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)