WOD:

EMOM’N

Rotating stations “On the 1:30” x 18:00 (Twice through):

Station #1 – *1:00 Moderate Row/Bike/Ski/200m Run

Station #2 – 10 Thrusters (95/65) + 10 Toes To Bar or Ab Mat Sit Ups

Station #3 – *1:00 Moderate Row/Bike/Ski/200m Run

Station #4 – 10 Burpee Box Jump Overs + Plank remaining time to :60 sec

Station #5 – *1:00 Moderate Row/Bike/Ski/200m Run

Station #6 – 12 Plate Ground To Overhead + 10 Alternating Overhead Lunges, 5 Per Leg

During the 1:30 we are looking to work for approx 1 minute

*Inside these stations, we are working for 60 our of the 90 seconds. Listed at a “moderate” pace, we are not really  moving for score here, but we want to make ourselves work.

Suggestions:

Rower 18/15 or 15/12  

Bike/Ski 15/10 or 12/8

CASHOUT:

#bruh 

1-3 Rounds

8-10 Single Arm DB Bench Press or Incline Press (3 seconds down)

12-15  Barbell Curls

15-20 DB Skull Crushers