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Evil EMOM - 17/8/23

Group Warm Up:

10 Cals

10 Squats

10 Shoulder Press (WP)

10 Bar Rows

10 Press Ups

10 Cals

10 Front Squats (EB)

10 Push Press (EB)

10 Ring Rows

10 Down & Ups

10 Cals

10 Thrusters

10 Pull Ups

10 Burpees


WOD: EMOM x 20 mins


Odd Mins:

· 5 Thrusters

· 10 Pull Ups

Even Mins:

· 2 Thrusters

· 5 Burpees Over Bar


RXD+ (42.5/30)

RXD (35/25)

SCLD+ (30/20)

SCLD (25/15)


Group Finisher: 3 sets As Fast As Possible

10 Cals AD

10 Cals Bike

10 Cals Row

Rest 2 mins

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