Wednesday 10-23-19

Warm up

EMOM 9:

Minute 1: 1 Minute Easy Machine

Minute 2: 1 Minute Inchworm

Minute 3: 30 Seconds Front Plank + 30 Seconds of Sit-ups

WOD

For Time:

1000 Meter Row(800 m run)

75/50 Calorie

10 Bar Muscle-Ups

40 Dumbbell Box Step-Ups (50/35# to 24″/20″)

10 Bar Muscle-Ups

75/50 Calorie

1000 Meter Row(800m run)

STIMULUS

• A “down and back chipper”, involving moderate sized distances on the rower.

• A gymnastic/weight combination in the center (Bar MU + DB Box Step-Up) where individual pacing will be important.

• This is a chance for us to keep the Bar MU fresh in our repertoire.

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