13 Sept 22

Metcon

EMOM10

1. I/O
2. F/B
3. Slolam
4. RFRS
5. Mix-Up 8 Steps each of I/O, F/B, Slolam, RFRS
6. Mix-Up 8 Steps each of I/O, F/B, Slolam, RFRS
7. DUs
8. DUs
9. Rest
10. ME DUs (Goal is 100+)

Metcon

EMO2M12

 

1. TWO Bear Crawls Dn and Back or TWO Wall Walks

2. IF BC Then 1/2  WW*; IF FULL WWs, Then 10 Shoulder Taps (in WW position, hands no more than 12″ off of wall) OR 10 Shoulder Taps facing away from wall

* Sub for WW can be Plank walk Dn

Metcon

12 min time cap

4 RFT

10 DB Alt. Plank Rows (35s,25s)

10 DB HSClean (35s,25s)

25 DUs or RFRS

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