CARDIO, CHIPPER AND EMOM ….. WHAT FUN ….

Wod 1

4 rounds:
Row 500m-Run 400
Rest 3 minutes

 

Wod 2

40 db deadlifts

30 db hang power cleans

20 db front rack lunges

10 db thrusters (35/25lb)

Wod 3

10 minute EMOM:

Alt. pushups+ slamballs
or
wallballs (20/14lb) + kb swings (53/35lb)

*For each EMOM athlete chooses the reps. Must be equal reps for each movement. For example 8 pushups+ 8 slamballs or 10 wallballs + 10 kb swings