WOD:
18x EMOM:
1 Minute: 40s Burpee Box Jump (24/20″)
2 Minute: 30s Squat Cleans (225/155#)
3 Minute: 20s Bar Muscle Ups
Speed:
4x 500M Row (Ramping)
Rest 2 Minutes Between Efforts.
Weightlifting:
Snatch@40-50% (8x1)
Clean & Jerk@40-50% (8x1)
Speedy Front Squats@70% (15x2) EMOM
Speedy Deadlifts@60% (10x3) EMOM
CFWT WOD or 10 Rounds: Row(Calories) 1Min ON/1Min OFF
Just because I beleived there was a evil plot to kill us all doesn’t mean you needed to prove me right. You may be the devil… who does sprints after a workout… evil Megan evil!