Class:

1) 20 minute EMOTM: Odd + Even, Movements of Choice

Movements should be weaknesses, i.e. the stuff you hate seeing on the board. Pick reps and weight ranges that you can maintain for all 10 sets of each movement. Keep the work to no more than 20 seconds (unless Double-unders you can bring it out to 30 seconds).

2) 12 minute AMRAP:

200m Run w/Slam Ball 30/20

15 Ball Slams 30/20

10 Medball Front Squats 30/20

Extra Work:

3) Hollow Position: Accumulate 2 minutes

Keep track of total time and attempts to complete.

For results post detailed weights, reps, times, thoughts, etc. for all work completed.

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