EMOM x 10 Sets:
Odd Rounds:
Even: 3 Deadlift lift offs to blow the knee + 3 regular deadlifts
“Deadlift Lift Off” = lift the bar to below the knee and pause in perfect position, then back down to the ground @ 52-57%
Even Rounds:
7/6 Strict Chin Ups
Then…
EMOM 9: ( 3 Rounds)
Min 1- 12/9 cal Bike
Min 2- 15 Wallball
Min 3- 35 Double unders (45 singles)
immediately into starting at the 9:00 mark…
3 rounds for time:
12/9 Cal bike
15 wallballs
35 Double unders
You must be logged in to post a comment.