Thursday, 1/24/19

A) 12min EMOM:
Min1: 40m Dual KB Front Rack Carry
Min1: 10/10 DB Side Plank Rotations
Min2: ME Weighted Lunges in 30s (155/105)

B1) 4xME Close Grip Bench @ 31X1 Tempo (BW/66%BW)
B2) 4×6/6 HEAVY DB Row

C) 12min EMOM
Min1: ME Pushups in 30s
Min2: ME Double Unders in 30s
(Pro: use unfamiliar rope)
Min3: 30s Goblet Wall Sit

Beginners at 6PM:
Strength: 6 sets
3 Push Jerks/Split Jerks (2 sec pause at catch)

WOD:
15-12-9
DB Push Press
Row Calories
*4 min Cap
Rest until 9:00 then:
12-9-6 of:
DB Push Press
Row Calories
*4 min cap