10-20-2018

9am Oly Lifting

10 EMOM
Snatch (Climbing)
10 EMOM
C&J (Climbing)
8 EMOM
Front Squat (Climbing)

Abs
Barbell Rollout

10am COMMUNITY WOD

With a partner…

27 Min Running Clock

17Min AMRAP

60 x Cal Row

30 x Synchro Air Squats

60 x KB Swing

30 x Burpees (alt. you go, I go)

60 x KB Single-arm Thruster

30 x Synchro Sit-ups

(Rest 3 Mins)

10 Min EMOM (40/20) (Work Rest)

E: Max Rep Jump Rope (Singles or Double Unders)

O: Max Rep Slam Ball (20/15)

*Alternated each round

COOL DOWN

Coaches Choice