Warm-up
5 Minutes of Jump Roping
Technique Work
Strength WOD
EMOM20
Odd- 2 Squat Snatches
Even- 20 Double Unders
Mins: 0,2,4- 75%
Mins: 6,8,10- 80%
Mins: 12,14- 85%
Mins: 16, 18- 90%
Know your numbers before the EMOM starts.
Skill WOD
In 10 Minutes
1065m Run then AMRAP
50 ft Handstand Walk
10 Alternating Pistols (Pistol Scaling Options HERE)
or
In 10 Minutes
1065m Run then AMRAP
3 Wallclimbs
10 Alternating Pistols
Extra Work
30/25 Calorie Bike
100’ SB Hug Carry (140/90)
25/20 Calorie Bike
200’ SB Hug Carry
20/15 Calorie Bike
300’ SB Hug Carry
15/10 Calorie Bike