30 Sep Friday, 22 August 14
Posted at 11:25h
in WODS
EMOM:
2 rounds (total 6 min)
30/40/50 sec work (chose your work time)
– pushups
– air squats
– mountain climbers
STRENGTH:
Front squat, 3×3…then 1 set of 10-15 reps (weight drop as needed)
CAPACITY:
“Seth”
For time:
21-18-15-12-9-6-3 KB GTOH (28/20)
21-18-15-12-9-6-3 burpees
5-5-5-5-5-5 pull-ups (Always 5)
Time cap: 20 min