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WOD
EMOM for 20 minutes
Even: 3 Deadlifts
Odd: Cals on the Rower
Fitness: 15/12
RX: 18/14
RX+: 20/15
(The cals above are just guide lines feel free to adjust to what you feel is best for you)
(if there is a big group feel free to partner up and row first instead of deadlift)
Score total cals across all 10 rounds and put deadlift weight in the notes
Midline WOD
15 Sit ups
15 Seconds of Tuck Hold on Pull up Bar
(For the tuck hold- hang from the pull up bar and tuck your knees up to your chest or as high as you can)
15 Seconds of Flutter kicks
4 Rounds
-No Score, but move quickly between stations-
DRIVE
EMOM for 5 Minutes
10 Burpees
EMOM for 5 minutes
30 Second Plank
EMOM for 5 minutes
12 Cals/9 Cals (assault bike)
EMOM for 5 minutes
15 Sit ups
EMOM for 5 minutes
20 Air Squats
Bill and the evening class on deadlifts!