12 Minute EMOM:
EVEN: 6 HEAVY Ball Slams
ODD: 2 Ring Rows or Ring Pull-Ups
*Ring Rows should be as hard as possible.
Then:
3 Rounds, 1 minute each round:
Airdyne for max calories
Rest 3 minutes between rounds
7-24-14
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12 Minute EMOM:
EVEN: 6 HEAVY Ball Slams
ODD: 2 Ring Rows or Ring Pull-Ups
*Ring Rows should be as hard as possible.
Then:
3 Rounds, 1 minute each round:
Airdyne for max calories
Rest 3 minutes between rounds
© 2023 Old Colony CrossFit.
The individual attention we get at this place is ridiculous. Painful shoulder = custom-made WOD
EMOM
6 GHD sit-ups
6 moderate back squats
BOOM!!
@ktcprescott…which you promptly CRUSHED…and hey, you got up, got dressed, showed up…it’s the LEAST i could do 😉