-mwahahahahahahaha
WOD:
10x EMOM:
5x Front Squats (205/135#)
Max Russian KB Swings (70/55#)
Use a rack for the front squats. The squats should be unbroken. If it is beyond your ability, please use 70-75%1RM. If you miss front squat reps before the minute expires, you must add them onto the next round before completing any RKBS. Your score is the number of RKBS.
Core Stability:
The Wheel!
5 Rounds:
5x V-Ups
Alligator Crawl (FWD)
10x Side Knee Tucks
Alligator Crawl (BKWD)
Weightlifting:
Split Jerk w/3sec Pause in the Catch
7x2
Chinese Barbell Rows
3xME Heavy (think less than 10 reps heavy
Dbl KB Sots Press
4x5
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