November 22, 2017

A. 12 minute EMOM of Deadlifts and Dumbbell Russian Step-Ups 
Every 2 minutes for 12 minutes (6 rounds):

1. 6 Deadlifts @ 205/135 lbs
2. 8 Dumbbell Russian Step-Ups @ 40/20 lbs

Coach's Notes:
Step ups are 8 each leg

B. 20 minute EMOM of Rowing, Power Cleans, and Burpee Box Jump-Overs
Every 2 minutes for 20 minutes (5 rounds):
Minutes 1 - 2

1. 15/12 Calories of Rowing
2. 5 Power Cleans @ 135/95 lbs

Minutes 3 - 4

1. 12 Burpee Box Jump-Overs 24/20 inches
2. 
   

C. Core finisher
Accumulate 2 minutes in a hanging L-sit position. Rest 2 minutes Accumulate 2 minutes in a Ring support hold
Scoring: Not Scored