WEDNESDAY

Strength Development:

Plank

5 minute EMOM

·     30 Seconds Plank

·     30 Rest

WOD

3 @ 6 Minute EMOM’s

2 Rounds/EMOM

·    EMOM 1:

o  1^st Min: Rowing

o  2^nd Min: sit-ups

o  3^rd Min: SDLHP’s

Rest 1 Minute

·    EMOM 2:

o  1^st Min: Ski-Erg

o  2^nd Min: Box Jumps (RX 30”/24”)

o  3^rd Min: Dumb-bell Snatches (RX 22½/15 Kg)

Rest 1 Minute

·    EMOM 3:

o  1^st Min: Assault Bike

o  2^nd Min: Strict Pull-ups

o  3^rd Min: Strict Ring Dips