“EMOT” WOD 12/7/22

WARM UP:
400 M. Row or Run
10 Swimmers
10 Wall Slides
10 Wall Facing OHS
2 Rounds
10 Lunge w/ Pass Through
10 Good Morning’s
10 OHS
10 Snatch Ext.
Then:
Mobility

WIN
LIFT:
EMOM 10
3 Squat Snatch
*Work to a heavy unbroken triple
WOD:
“EMOT”
AMRAP 20
500 M. Row
12 Power Snatches (95/65) (75/55)
20 C2B Pull Ups
12 Power Cleans

FIT
LIFT:
Not for Time:
10-8-6-4-2
Front Squats @ 60% of 1RM
*Rest :90 between sets
WOD:
AMRAP 20
500 M. Row
15 Wall Ball (20/14) (16/10)
15 Pull Ups
15 Med-Ball Cleans

AT HOME
LIFT:
Not for Time:
12-10-8-6-4
Goblet Squats
*Rest :90 between sets
WOD:
AMRAP 20
400 M. Run
15 Squat Jumps
15 Push Ups
15 Squat Jumps