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Thursday Oct 12

Warm Up-
EMOM x 6:
Odd- 10 Air Squats + 10 Sit Ups
Even- 15 Step Ups

Pick 1

Strength-
Front Squat- Doubles
5min To warm Up/gather weights- then,

EMOM: 
Min 1,2,3,4- 78%
Min 5: REST
Min 6,7,8,9- 83%
Min 10 REST
Min 11,12,13,14- 88%

Endurance-
For Time- 19min Cap
2 x 600m Run (Row: 750m Bike: 35 cal)
1min REST after efforts
2 x 400m Run (Row: 500m Bike: 22 cal)
1min REST after efforts
2 x 200m Run (Row: 250m Bike: 11 cal)
:30 REST after efforts


WOD-
12min EMOM:

4 Burpees
5 DB Snatch 50/35 +65/45 -45/25
6 Box Jump Overs 24/20
(Mod: 3-4-5)

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