Thursday May 16, 2018


Skill/Starter Cardio:

Row, bike or run at your own pace for 12 minutes


8 min EMOM

Odd: 10 Strict Seated Press DB or Barbell

Even: 10 underhand barbell row

Rest 2-3 Min

8 Min EMOM

Odd: 7 DB Lateral Raise+7 Front Raise+7 Bent over raise

Even: 10 double kb bent over rows

Rest 2-3 min

8 min AMRAP (performed with a partner)

Partner 1: 10 GHD sit ups, ab mat sit-ups or toes to bar

Partner 2: Hold a plank

Wednesday, May 16th, 2018 at 8:18 pm / WODS