Wednesday
3 rounds for time
Run 800m
30 Goblet squats @ 70#/53#
20 Pull-ups or 20 ring rows
Essentials
A. EMOM 12 min
min 1: wtd overhead waiters carry x 50m w/KBs or DBs
min 2: wall sit 30-45 sec wtd
min 3: row 9/6 cals
B. 5 rounds for time:
30 jump rope
15 goblet squats
12 ring rows/jumping or banded pull-ups
100m run
*17 minute time cap