11-9-16: EMOM and Row Repeats

Posted on Nov 10, 2016 in GRIT by crossfitgrit Comments Off on 11-9-16: EMOM and Row Repeats

Skill:
Push Press
6@45/50/55%
4@60/65/70%
Comp=8 Reps at Each %

WOD:
A.  EMOM (Alternating) x 5 Rounds
1.  5 Strict Pullups/8 Banded Strict Pullups; Comp = 3 BMU
2.  10 KB Swings Heavy Russian; Comp = 111/88/70/53
3.  15 Plate Situps  35/25; Comp = 45/35

B. Rowing Intervals
300m x 3; 1 Min Rest Between Rows

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