A. EMOM 8
12/10 Cal Row
10 Deadlifts 225/155
M: With a 3 min clock, 4 rounds
20 Wall balls
4 Wall walks
Max Row for cals in remaining time
Rest 1:30
Program Notes:
Utilzing your EMOM to elevated your heart rate to cycle a WOD weight deadlift, a common Open movement. Choose a weight you can go unbroken on. Consult your
coach for weight options, stay smart! Your WOD we’re using some intervals to get you some touches on on speed squats, an inversion as well as a challengin cal machine.
two our of three of these movements we have yet to see on Fridays
Scaling the Metcon:
**Personal scaling can go beyond any of the following for a variety of reasons. Consult your coach for what is best for you.
RX+: 30 Wall balls, 5 Wall walks
Intermediate: Same as RX
Scaled: Reduce WB weight, WW scale per Open standard
Beginner: Air squat, HRPU
Longevity:*** if needed, kipping, risk vs. reward moves. HRPU