WOD:

#24

EMOM 24

Min 1:  200m Run  (Scale to 100m) 

Min 2:  8 Push Press  + 8 Front rack lunges (4 each leg) (95/65lbs) Rx+115/75lbs  **BeachFit will do 8 Plate Push Press + 8 Plate Lunges

Min 3:  :20 Sec Plank +:20 Superman

Min 4: 12 Box Jump Overs (24/20)  (Rx+15)

As with all EMOM (Every Minute on the Minute) we are looking to get around :40-:45 sec of hard work each round. 

CASHOUT:  

10-1 (Scale to 10-8-6-4)

Hand Release Pushups

Hollow Rocks