(Practice / Phosphogenic)
Warm-up: 5 min running clock (500m row or 400m row & open stretch for remaining time)
SOD
EMOM 20 min
Odd: 6 Front Squats (155/105) (From the floor – facing the racks)
Even: 3 Max Distance / Effort Broad Jumps (5+ seconds rest between each jump)
WOD
4 sets of: (All following the clock together)
30 Sec: Row hard for calories > rest 1 min
30 Sec: Bar facing burpee jump over > rest 1 min
*Score is total calories and total burpee (1 combined number)
Time permitting: Post WOD Band work
