WOD:

#cool it now

EMOM 24

Min 1: 6 Toes to Bar + 6 Overhead Squats (95/65lbs) *Scale to front squats 

Min 2: Farmer Carry Down and Back Front on Gym (70/53lbs)

Min 3: 6 Toes to Bar + 6 Thruster (95/65lbs) *Scale to Wall Ball

Min 4: 6 Bent Over Barbell Row  (95/65lbs)+ 6 Barbell Curls (Yes..Curls)

**Remember with EMOM’s, we are pushing for approx 35-40 work each minute.  Do not turn into an AMRAP. 

BeachFit will do:

EMOM 24

Min 1: 10 Sit Ups + 10 KB Goblet Squats 

Min 2: KB Farmer Carry Down and Back 

Min 3: 10 DeadBugs (R/L=2) + 6 Wall Balls

Min 4: 10 KB Bent Over Rows

CASHOUT:

3rds

10 Barbell Sit Ups (Rx+25 GHD Sit Ups)

10 Grasshoppers (R/L=1)