12 Min EMOM
Min 1 = (12/10)(15/12) Cal Row
Min 2 = 15 Plate G2OH (45/35)
Min 3 = 12 Plate Bear Hug Squats (45/35)
Min 4 = 10 Shuttle Sprints
Then
Front Squat
Red Track is De-Load This Week (90% +10#)
x 5 @ 40%
x 5 @ 50%
x 5 @ 60%
Blue Track
3 x 8 @ 70%
2 x 20 @ 60% of 90%
Our goal today is to move through each movement of the EMOM at a pace where you are allowing yourself about 15-20 seconds of rest within the minute. In addition to preparing you for the front squat work today, we are doing movements that will help you work some soreness out from the week as well a prime your system to be ready for an all out effort on Fridays WOD.