Wednesday, 10/31/2018

A. EMOM for 10 minutes:
Hang Squat Clean x 1 rep
Build over the course of the first 7 sets to something that will be “heavy” for your final three attempts.
B. For time:
50 Calorie Row
50 Box Jump-Overs (20/24)
50 Deadlift (105/155)
50 Wall Ball (14/20))
50 Ring Dips
50 Wall Ball
50 Deadlifts
50 Box Jump-Overs
50 Calorie Row
Time Cap = 21 minutes
Ninja:
SAME
Bonus:
Three sets of:
Bulgarian Split Squats x 8 reps each leg @ 30X1
Rest 45 seconds between legs, 90 seconds after the set
Single-Arm DB Row x 8 reps each arm @ 2111
Rest 90 seconds