Workout of the Day

EMOM 5:00
Split jerk x 3
Empty BB or lighter

EMOM 5:00
:20 HS walk practice

10 rft
Row 500
100M FW AHAP
*Teams of 2, alt rds

Walk 1 lap

EMOM 10:00
A – Burgener warm up + 5 pass thru
B – 3 OHS @ 5311

AMRAP 20:00
20 cal row / bike
Up and back bear crawl
*Teams of 2, alt rds

Walk 1 lap

3 rfq
50M btms up KB carry R AHAP
50M btms up KB carry L AHAP
10 alt log roll
8 palloff press

EMOM 5:00
:20 HS walk practice

EMOM 5:00
Split jerk x 3
Empty BB or lighter

Every 1:30 for 15:00 (10)
Split jerk x 1
60-65-70-75-80-85-85-85-90-90

Start at 50% and take 15:00-20:00 to build to today’s
heavy not max set of 3 deadlift

Easy 10:00 jog, 5:00 out 5:00 back

OPEN GYM
4 sets
16 alt DB press AHAP
16 alt DB curl AHAP

COMMUNITY WOD
Fight Gone Bad

Every 1:30 for 15:00 (10)
PS + snatch + OHS
55-60-65-70-75-75/80×5

For time
30 RKBS 55/35
Rx+ 70/55
Accumulate :30 HS hold
:30 wall sit
Accumulate :30 supinated hold
20 RKBS
Accumulate :30 HS hold
:30 wall sit
Accumulate :30 supinated hold
10 RKBS
Accumulate :30 HS hold
:30 wall sit
Accumulate :30 supinated hold