December 27, 2021

Posted By: Christi

5 rounds, 1 min per station, for max reps of:
WB Shots, 20/14 lbs
Calorie Row
Rest 1 min

Rotate immediately to the next station every 1 min,
the clock does not stop or reset between stations.

Goal: 15/12 or more reps each exercise

We have an EMOM on deck for today that is going to be a burner! For each minute you are going to accumulate as many reps as you can. For the wall ball, we want you to get a minimum of 15 reps per minute. Some will be able to get up to 25 but at a minimum, 15. Adjust loading as needed to make this happen. Avoid compromising your squat position to throw the ball higher. For the calorie row, we want to see a minimum of 15/12 reps per minute. You should be working as hard as you can on this minute so long that you are feeling good and moving well. Since this minute will follow a minute of rest you will have the entire minute to work. For the minute of rest, focus on recovery by relaxing your breathing. Score the total amount of reps that you accumulate in this workout. The goal is a minimum of 15 reps on the wall ball and 15/12 reps on the rower.

Post Work
3 rounds for quality of:
5 L/5 R Side Plank Reach Throughs
Bird Dog, L 20 secs/R 20 secs