201104 - “Time Flies”


Warm up:

Cardio

Dynamic Hips/Ankles

Dry Runs


WOD: EMOMx30

Rx:

3 Back Squat (225/155)

3 Burpees

12 Double-unders

Scaled:

3 Back Squat (70%/10RM)

3 Burpees

12 Jump Rope

Sport:

3 Back Squat (70%)

3 Burpees

12 Double-unders

*Only could a round if you are able to complete a it within a minute.


Mobility:

Circle-up