Thursday November 16, 2017

(Sharon with mad concentration while hanging on the pull-up bar.  She was rocking this hang by making sure that her lats were fully engaged the entire time.  Safe shoulders are happy shoulders!)

WOD:

Alternating EMOM x 20 minutes:

Odd Minutes: 

AMRAP of Evil Wheels in 45 seconds (THESE NEED TO BE HIGH QUALITY. Focus on Quality vs. Quantity). Hit the same number every time after your first round.

Even Minutes:

3 Front Squats @ 85% of your 1RM

Then AFTER THE EMOM…

4 x 200m Sprints on Rower

*100% rest between

 

**Score today will be the total number of evil wheels completed on all rounds added up, the weight used for the lift, and the slowest rowing time