EMOM x 20:
1. 10m Shuttle Run (max reps)
2. Rest
3. Row (max calories)
4. Rest
*Compare to last time – here.
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WOD: Saturday
7.00am A. Back Squat 3-3-3-3-3 *Yes you can back squat on a Saturday! *The first set should be moderately heavy and increment towards a max for the day. B. Partner Workout: For time: 100 Push-ups 200 Wall Ball 300 Double-unders *One partner works at a time – split the work between partners anyhow you like. 8.00am A. EMOM x 12: 1. Muscle-up 2. Freestanding HS Hold (30 sec. practice) 3. 50 Double-unders *For the MU, pick a number that takes no longer than 30 sec. and focus on linking reps with smooth mechanics. B. Courtesy of Invictus: Every 5 minutes, for 25 minutes (5 sets): Row 500 Meters 10 Thrusters 50/35kg 10 Chest-to-Bar Pull-Ups