12th November 2019

WOD WOD, November 13, 2019

MID WEEK EMOMAFY

Warm-up
A)5×30/30 machine/banded squat
B BB tech with hip flow between positions
Metcon (AMRAP – Reps)
EMOM 25
Min 1: 15/12 cal row/ski
Min 2 & 3: 300m Run
Min 4: 30sec Max hang squat cleans
Min 5: Rest

Rx 42.5/30
Rx+ 50/35 (minimum sets of 4)
*Score is HSC
*All start on rower

OPTIONS:

*Row/ski: drop reps to 12/9
*Run: drop distance or bike
*HSC: Reduce weight/hang power cleans ( BACK )

COOL DOWN
Extended Foam Roll !

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