Thursday, October 5, 2017


Accumulate 2:00 in an L-sit
- You may use parallettes, rings, boxes, or hang from the pull up rig
- Every time you break, complete 5 strict toes to bar or 10 sit ups

20:00 EMOM
Minute 1: 3 Power Cleans (185/125)
Minute 2: 10 Russian KB Swings (2/1.5)
Minute 3: 10 Pull Ups
Minute 4: 5 Per Leg DB Lunges (50/35 - same standards as the Open)

 Tip of the Day
EMOM days should be at the top of your list as one of your favorite days.  The EMOM is a chance to practice movements that you need to improve on without worrying about score or beating others.  Because of the time restriction of each minute, you still have to push hard and can be a great time to practice you mental game as well.