New Albany, Wednesday, 01/17/18

CROSSFIT
*Load Week*

WOD
EMOM x 20 min
Min 1) Pull Ups
Min 2) Box Jump Overs
Min 3) HSPU
Min 4) Row

RX + Bar MU , Deficit HSPU (4″,2″)

COMPETITORS

EMOM x 7
7 Shoulder to Overhead
*AHAP
**All sets should be tap and go, and unbroken

LEANX
A. 12 Min EMOM:
1. 14 SA DB OH Reverse Lunges
2. ME Handstand Hold

B. 12 Min EMOM:
1. 14 DB Snatches
2. ME DB Weighted Step ups

C. Cash Out:
3 Min EMOM:
30 Sec Plank Hold
30 Sec Mountain Climbers