SEPTEMBER 13 2017

Wednesday: EMOM + Core

A) 30 Min EMOM:

Min 1: 250/200m Row

Min 2: 10 BJO @ 24/20″

Min 3: 400ft Shuttle Run

Min 4: 250/200m Row

Min 5: 10 OHS @ 105/75lbs

Min 6: 10 Bar Facing Burpees

+

B) 4 sets of:

100ft L Arm KB FRC @ 24/16kg

30s Hollow Rock Hold

100ft R Arm KB FRC @ 24/16kg

30s FLR on Floor

rest 90s

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