WOD: 

#steady emom’n

EMOMx12:

2 Rounds of:

Min 1: 5 Hang Power Cleans (115/75lbs) + 10 TTB

Min 2: 15/12 Calorie Row or 10/8 AirDyne

Min 3: 5 Clean and Jerks (115/75lbs) + 10 TTB

Min 4: 15/12 Calorie Row or 10/8 AirDyne

Min 5: 5 Thrusters (115/75lbs) + 10 TTB

Min 6: 15/12 Calorie Row or 10/8 AirDyne

**Unloaded (No Barbell) Version below:

EMOM x 12

2 Rounds of:

Min 1: 5 Burpees + 10 Ab Mats

Min 2: 15/12 Calorie Row or 10/8 AirDyne or Drive Way Run *no more than :45sec of work

Min 3:  10 Plate Ground to Overhead +10 Ab Mat Sit Ups

Min 4: 15/12 Calorie Row or 10/8 AirDyne or Drive Way Run

Min 5: 10 Wall Balls + 10 Ab Mat Sit Ups

Min 6: 15/12 Calorie Row or 10/8 AirDyne or Drive Way Run

STRENGTH: (15 min)

3 x 10 Back Squats 

**Unloaded Option

5 rds of:

10 Goblet Squats

10 Plank Taps (R/L =1)

COMPETITORS:

SESSION 1
1. Run
10 rounds of:
2:00 of Running
:20 seconds of Walking
Goal is to complete the exact same distance on each of the 2 minute intervals.

SESSION 2
1. Conditioning
3 RFT:
10 Snatches, 155/105
20 Calorie Bike

2. Conditioning
3 RFT:
10 Clean and Jerks, 155/105
20 Calorie Bike

3. Conditioning
3 RFT:
10 Thrusters, 155/105
20 Calorie Bike