October 25, 2017

12 Minute EMOM
Min 1: 12 DB Front Rack Lunges (45/30)
Min 2: 12 Deficit Pushups (45/25 # Plate)
Min 3: 12 DB Box Step-ups (45/30)
Min 4: 40 second Plank Hold

WOD:
4 Minute AMRAP
400M Run
15 Hang Squat Cleans (195/65)
Max Ab Mat Sit-ups

Rest Two Minutes

4 Minute AMRAP
400M Run
10 Hang Squat Cleans (135/95)
Max Ab-Mat Sit-Ups

Rest Two Minutes

4 Minute AMRAP
400M Run
5 Hang Squat Cleans (155/105)
Max Ab Mat Sit-ups