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A FRIDAY EMOM

A) STRENGTH:

10 Min EMOM:

ODD Minutes - 5 Sumo Deadlifts for Speed @ 60%

- Reset on each rep

EVEN Minutes: 3 High Box Jumps

B) WOD: (20 Min Cap)

“Down Range”

For Total Time:

2 Rounds of:

15 Power Cleans (155/105)

20 Front Squats 

25 Bar Facing Burpees

- Rest 5:00 -

Weight Scaling Options: (135/95), (115/75), (95/65) 

- OR -

2 Rounds of:

25 Goblet Squats (at a challenging weight)

15 Burpees

50 Single Unders

- Rest 5:00 -

C) Extra Credit: (5 Mins)

100 Banded Leg Curls each leg