Tuesday's WOD may have your squatting legs feeling it - so come in on Wednesday to get the blood flowing with some complimentary EMOM movements that prioritize stability and position over speed and loading.

Then, much the opposite of Tuesday, our met-con is short, fast, and sweet - with no barbell in sight.  Advanced athletes will basically be moving quickly the entire time for 7 minutes (can you say spicy?), and beginners and intermediates should scale appropriately to preserve that same stimulus of continuous movement for the duration of the AMRAP.

Enjoy!       

WOD For 07-25-18:

"For Quality" - Alternating EMOM For 3 Rounds (12 Total Minutes):

1) 0:45 Seconds Row, Ski, or Assault Bike (you pick the pace)

2) 80ft Double Kettlebell Front Rack Carry @ pick load (40ft down & back)

3) Dumbbell Turkish Get-up @ pick load (1 Right then 1 Left)

4) REST

 

Feeling sore from Tuesday's WOD?  Then take the row/ski/bike easy and get the blood flow going.  Didn't do Tuesday's WOD?  Then go as hard/fast on the row/ski/bike as you like, keeping in mind that position and stability in the next two movements are paramount.  

 

-then-

 

AMRAP 7 Minutes:

7 Pull-ups

7 Hand Release Push-ups

14 AbMat Sit-ups

28 Double Unders

 

Yes, just chin-over pull-ups (no chest-to-bar today).  Which means you should be able to go even faster.