Blog

Friday WOD

Strength:

EMOTM X 6 minutes, AMRAP the 7th minute

3 Deadlifts every 30 seconds

*Deadlifts on the first 6 minutes must be done unbroken, the AMRAP can be split up however you want*

Metcon:

30-20-10

Overhead Squats (63/95)

OAA Dumbbell Snatch (45/70)

Wallballs (14/20 @ 9/10ft)

*12 minute cut-off*