WOD for Wednesday 231108

NEW KIDS ON THE BLOCK

4 Sets (1 Set Every 6 Minutes)

21/17 Calorie Row

7 Burpee Box Jump Overs (30/24)

15/12 Calorie Row

7 Burpee Box Jump Overs (30/24)

9/7 Calorie Row

-OR-

HANSON

EMOM 24 Minutes

Minute 1 - 5 Ring Muscle Ups

Minute 2 - 10 Dumbbell Overhead Squats (70/50) - rotate arms each round

Minute 3 - 25 AbMAt or 15 GHD Sit Ups

STRENGTH

3 Hang Pause In the Hole Clean @ 6/10 RPE

3 Hang Pause In the Hole Clean @ 6.5/10 RPE

2 Hang Pause In the Hole Clean @ 7/10 RPE

2 Hang Pause In the Hole Clean @ 7.5/10 RPE

1 Hang Pause In the Hole Clean @ 8/10 RPE

1 Hang Pause In the Hole Clean @ 8.5/10 RPE

1 Hang Pause In the Hole Clean @ 9/10 RPE

*Pause for 2 seconds in the bottom of the squat.

**Start from below the knee.