“3 Evil EMOM’s”
Group Warm Up: 2 Rounds
250m
10 Banded Good Mornings
20 Sec L-Sit
20 Banded Face Pulls
WOD:
Round 1: EMOM x 5
4 Deadlift > Max Burpees Over Bar
RXD+ (102.5/70) – RXD (85/62.5) – SCALED+ (70/52.5) – SCALED (55/37.5)
Rest 2 mins
Round 2: EMOM x 5
6 Deadlift > Max Burpees Over Bar
RXD+ (85/62.5) – RXD (70/52.5) – SCALED+ (55/40) – SCALED (40/30)
Rest 2 mins
Round 3: EMOM x 5
8 Deadlift > Max Burpees Over Bar
RXD+ (70/52.5) – RXD (55/40) – SCALED+ (40/30) – SCALED (30/20)
Rest 4 mins
Cardio Work: 20 on / 10 off x 6
· Bar Hops
1 min rest
· Shuttle Runs
1 min rest
· AD Cals
Score = Total Reps
Group Cool Down: Stretches
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