11/20/17 C5301 "EMOM-Monday"

November 19, 2017

WU Coach Lead 0:00-10:00

 

BACKBONE 10:00-30:00

(SupeSet)

"Dead-lift"                "DB Up Right Row"

1x10 @ 45%               4x10 @ 15% BW

1x7 @ 55% 

4x5 @ 65%      

 

GENERATOR 30:00-55:00

EMOM10

Min 1 - 15/12 Cal Row

Min 2 - 12 Thrusters @ 35% C&J

 

(2:00 Rest)

 

EMOM10

Min 1 - 15/12 Cal Row

Min 2 - 9 HSPU


 

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