7/10/18 – 180710

Group Warm up 

Group Mobility 


Strength 

5 sets of: 2 front squats + 1 split jerk. Take the barbell from a rack, the goal is to fatigue your legs so you use your arms to drive under the bar In the jerk. Rest 2 minutes between sets.


WOD ( Workout of the Day ) 

EMOTM – Every minute on the minute, for 18 minutes – 6 rounds. 

1.) 15/12 Calorie row 

2.) 40 Double unders 

3.) 10 squat cleans – 95/65lbs 

*Test out the first round before the workout! The goal is to work for :45 seconds and have :15 seconds to rest. 

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