WOD
8 Min DU work
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5
Work on unbroken sets…continue up the ladder for 8 min…only move to the next number if you get the set unbroken…rest as needed
Then
10 Min EMOM:
Even: 3 Back Squats @ 85% 1 RM
Odd: 15 Deficit Push Ups (45/15)
-4 Min Rest-
10 Min EMOM:
Even: 3 Front Squats @85% 1 RM
Odd: 3 MU (bar or ring)
FitWOD
8 Min DU work
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5
Then 15min AMRAP
Island Run
5 Burpees
10 push-ups
15 squats
20 Butterfly Situps
