***HOME WOD #1***

STRENGTH

EMOM x 10 MINUTES

MIN 1 – 5-10 Strict Bent Over Rows

MIN 2 – 10 Slow DB Deadlifts

(Score is Weight)

WORKOUT

EMOM x 4 MINUTES

Run, Bike, or Row :45

-1:00 Rest-

EMOM x 4 MINUTES

12 DB Power Cleans

-1:00 Rest-

EMOM x 4 MINUTES

Run, Bike, or Row :45

(Score is Weight)

***HOME WOD #2***

FOR TIME

400m Run

40 Air Squats

30 Sit-Ups

20 Push-Ups

10 Backpack Ground 2 Overhead

*Optional to wear Backpack for full workout

(Score is Time)