CONDITIONING: (18 min)

3rds for time:

500m Row

400m Run (Sub AirDyne Bike, 30/20 Cal-approx 1:30)

Rest 3:00 between rounds

WOD:

EMOMx10:

Odd:  7 Toes to Bar + 7 Overhead Squats* (95/65lbs)  (Rx+115/85)

Even: 7 Bar Facing Burpees + 7 Toes to Bar

*Scale to Front Squats if needed and Hanging Knee Raise

**Remember with EMOM’s we are looking for approx 40-45 sec of work with a little REST. Do not turn into an AMRAP.

BeachFit will do:

EMOMx10:

Odd: 7 Ab Mat Sit Ups + 10 Goblet Squats

Even: 7 Bar Facing Burpees + 7 Ab Mat Sit Ups