WOD
Strength
EMOM x 10 min:
odd min- 15 sec max reps strict press @ 50% w/ DBs
even min- Deadlift Clusters: 2.2.2 @ 60%, doubles are TNG, rest 10 sec between doubles
Conditioning
In teams of three, alternate for 8 rounds:
30 sec Row for Calories
30 sec rest
30 sec Abmat Situps
30 sec rest
30 sec of Walking Lunges
30 sec rest
Rotate every station. Record total number of reps (keep track of your situps and lunges and add up everyone’s reps at the end).
Extra
6 min. EMOM (tight,aggressive kips)
– 2 MU + 6 dips
Pause Bench Press: 5 sets of 3 @ 70%-80%