Monday 11/02/2020

STRENGTH / STABILITY

EMOM 9 (3 Rounds)

Alternate between:

Min 1- chin over bar hold

Min 2- handstand hold / shoulder taps / or shuffle

Min 3- hollow hold / hollow rocks

*Give yourself at least 20 seconds of rest between efforts.

WOD

(RETEST from 12/03/2019)

4 Rounds

1000m Echo Bike

10 Burpee Box Jump Overs 24/20”

5 Deadlifts 255/175

*16min time cap