WOD – Friday 9/15

Spend 2 minutes in Z1
Then, 3 rounds
15 KBS (start Russian, end American)
10 goblet squats
5 inchworms

Couch and spiderman

A1. Front squats – 6×2; AHP across
A2. Seated box jumps – 4×3; AHAP, must step down
Look back to last time we front squatted and try to hit more weight. Between each set, complete 3 really high seated box jumps.

10 min EMOM
Evens – 15/12 cals on rower
Odds. – 15 burpees over rower
Rest 4:00
4 min ME wall balls
*sustainability is key here, what can you hold for the entire EMOM?
You guys know the deal with this one. Working for :40 to :45, try to hold a specific number than is applicable to you. It is more important to come out of the gate with a good plan, than to wing it and see how things go. You are only going to get 4:00 of between the EMOM and the max effort. The thing about wall balls, is they are 80% metal. Fight the urge to rest as long as you can, and then fight the urge to rest longer than you should.

Accessory Work
3 rounds
25 straight leg sit-ups, no mat
25 hip extensions (bridge position)
25 flutter kicks

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