Friday, October 9, 2020
A. EMOM 12 min
min 1: Wtd FLR x 45sec
min 2: strict pull-up AMRAP 45sec
min 3: barbell floor chest press x 8-10
B. AMRAP 12 min
200m run
20 deadlifts 115,75
15 shoulder to overhead 115,75
10 bar facing burpees
Masters 7:15am
A. 12 min EMOM
min 1: DB renegade row x 12 (6/arm)
min 2: 12 elevated push-ups
min 3: 30sec wall sit
B. 21-15-9
Double DB hang clean
TTB or knee raises
Before each set: row 250m or AB 12/10 cal