03092023

EMOM 16 min.

min 1: 10-12 seated arnold's press

min 2: 10/10-12/12 one arm dumbbell row

min 3: 6/6-8/8 bodyweight step through lunge

min 4: rest!

WOD: For time

3 Rounds

20 plate ground to overhead

20 straight leg sit ups

30 air squat

30 double unders (75 single unders)

rest 1:30

2 Rounds

30 plate ground to overhead

30 straight leg sit ups

45 air squats

45 double unders (110 single unders)

rest 1:30

1 Round

40 plate ground to overhead

40 straight leg sit ups

60 air squats

60 double unders (150 single unders)