• jdh6270

Wednesday, October 21, 2020


A. EMOM 12 min

min 1: 8-10 ring push-ups

Min 2: 5-7 double DB/KB thrusters 50,35/h

Min 3: row 150m or AB 10/8cal

B. AMRAP 12 min

25 double unders

20 SA DB Overhead walking lunges

10 hand release push-ups

5 strict pull-ups


Masters 7:15am

A. 12 min EMOM

Min 1: 8 Double KB Russian swings

Min 2: Row 200

Min 3: 10 sit ups


B. Hero WOD—Lil Chief              

3 min AMRAP x 4 rounds, 2 min rest

3 cleans

6 pushups                                     9 air squats

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