04.25.2019 WOD

24
Apr

04.25.2019 WOD

A. Mobility

B. Volume

21 min EMOM
Min 1: 7 Bodyweight Bench Press
Min 2: 7 Tempo Goblet Squat (3 sec down, 3 seconds hold, fast up)
Min 3: 14 Hollow rocks (hold hollow position with remaining time)

C. Met-con
In 10 minutes run 1 mile. With remaining time max effort row, ski or bike for calories. Score is total calories.

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