DATE – September 15st  

 

Warm-up/Mobility: (12 min to get it all done alternating w/ partner)

Crossover symmetry activation

Banded shoulder/overhead/front rack stretch

10 Jumping squats and jumping lunges

WOD A) 2 x 8 min EMOM (16 min)

 

A1) EMOM x 8 – Press x 1 rep

(Start at 60% of 1RM and build to a heavy single. You should only fail reps in rounds 7 or 8)

A2) EMOM x 8 – Push Press x 1 Rep

(Start at your last weight used for A1 and build slowly to a heavy single, no rest between A1 and A2)

 

WOD C) For total reps completed: (16-19 min)

In 4 min, Row 500m/400m then AMRAP pull-ups in remaining time

– Rest 2 min –

In 4 min, Row 500m/400m them AMRAP ring dips in remaining time

– Rest 2 min –

In 4 min, Row 500m/400m them AMRAP burpees in remaining time

 

(Rx row is 500 for guys and 400 for girls. If you are a weaker rower scale the meters down so that you are off the rower before the 2 min mark. Stagger the second heat by 3 min)

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