Warmup
- Row 500m
- Inchworm “out”
- Spiderman “back”
- PVC pass throughs
Then
- 10-12 GHD Hip extensions
- 10-12 PVC OHS
- 10-12 Push-ups
Then
- 3X3 Front Squat then Push Press (empty barbell)
WOD
“Faster, please”
Partner 16-minute EMOM (Every Minute, On the Minute): 5 barbell thrusters (75/55), 5 bar-over-burpees Partner A has one minute to finish the reps. Whatever time is left in the minute is rest time for both partners. While Partner A completes the reps, Partner B holds a push up plank. Switch every minute.
Post slowest time to complete the reps to Comments.
ROUTINE IS THE ENEMY.