Second Wind Holiday Party is on Friday, December 4.
EMOM 8
5 Ring Rows +
5 Burpees
—
3 Rounds
Run 400
20 Wall Ball
—
Set clock for 6 min
1min of Box Jumps
1min of KB Swing
2min Box Jumps
2min KB Swings
3 RNFT
25 MB Rotations
6 Toes 2 Bar
(on floor with super slow descent)
—
EMOM 18
1) Row 15/10 cal
2) 3 HSPU or 6 weighted Push Up
3) 2 Heavy Front Squats