Thursday, September 24th, 2020
General Warm-Up
10 x Scapular Pull Ups
30 seconds ES x Side Plank
Max Effort Hollow Hold
30 seconds ES x Side Plank
Max Effort Hollow Hold
Strength
EMO4M 20 (5 rounds)
5 ES x Landmine Row
Superset
Farmer Holds (Heavy/Max)
5 ES x Landmine Row
Superset
Farmer Holds (Heavy/Max)
WOD
Workout Format
For Time
100 Hang Cleans
100 Slam Balls
100 Renegade Rows
100 Sit Ups
100 Hang Cleans
100 Slam Balls
100 Renegade Rows
100 Sit Ups