Warm-up
400M Run
Then
EMOM 6
15/10 Calorie Bike
20 Alternating Single Leg V-Ups
12 Alternating DB High Pulls*
*Round 2 DB Muscle Snatch
Mobility
Shoulder Stretching
Calf Stretching
WOD
E2MOM30
1. 20|15 Calorie Bike
2. 20 Box Jump Overs 24|20
3. 12 Alt. Single Arm Devil’s Press 50|35
4. 400m Run
5. 20 Toes To Bar
Level 3 -17|12 Cal Bike, 15 Box Jump Overs, 10 SA Devil’s Press, 400m Run, 15 TTB
Level 2 -15|10 Cal Bike, 12 Box Jump Overs, 10 SA Devil’s press 40|25, 300m Run, 12 TTB
Level 1-12|8 Cal Bike, 12 Box Jump Overs, 10 SA Devil’s Press 30|15, 200m Run, 10 TTB
*Coaches Note – Picking the proper scaling is imperative for this workout. The RX version is very challenging.
Extra Work
E2MOM 10
2 Power Clean & Jerks