Class WOD:

EMOMx20
5 rounds of:
Min 1: 12/10 Cal Assault Bike
Min 2: 15/12 Calorie Row
Min 3: 30 Double unders
Min 4: 100m Run

2016 OPEN ATHLETES
1. Clean
EMOMx7: 3-position Squat Clean
Pos. 1: From the Pockets
Pos. 2: From the knees
Pos. 3: From the ground

2. Squat
1-10-1-20-1-30 rep Back Squat
The goal is to hit a heavy/max lift on each set. After completing your first single there are no more warm up reps between sets – only do six sets. If you miss a lift, note the number of successful reps and move on to the next set. Rest as needed between sets.

2016 REGIONAL ATHLETES
1. Clean
EMOMx7: 3-position Squat Clean
Pos. 1: From the Pockets
Pos. 2: From the knees
Pos. 3: From the ground

2. Squat
1-10-1-20-1-30 rep Back Squat
The goal is to hit a heavy/max lift on each set. After completing your first single there are no more warm up reps between sets – only do six sets. If you miss a lift, note the number of successful reps and move on to the next set. Rest as needed between sets.

3. Conditioning
EMOMx30
6 rounds of:
Min 1: 12/10 Cal Ski Erg
Min 2: 15/12 Cal Assault Bike
Min 3: 18/15 Calorie Row
Min 4: 50 Double unders
Min 5: 200m Run

4. Midline Accessory Work
A. 3×20 Weighted Sit ups
B. 3×20 Weighted Hip Extensions