WOD 06.11.19
Warmup
Four corners Tabata(4 mins):
Burpees
Air Squats
Alt DB snatch(medium weight)
Stationary lunges
Strength
15 minutes to establish max weighted strict pull-ups
*Hold Db/Wallball between feet or use weight belt with chain
Deadlift warmup
10 minutes to build to moderately heavy set of 5 for the alt emom workout.
Metcon
Alt EMOM 10 minutes
Minute 1 – calorie row 15/12
Minute 2 – deadlift 5-4-3-2-1 (increasing weight each set – beginning at 75%)
*1st rd of deadlift 5 reps @ 75%, 2nd rd 4 reps increasing weight…