HAPPY NEW YEAR!!!!!!
STRENGTH: 15 mins to build to Mod-Heavy Complex of: 1 Squat Snatch + 1 Hang Squat Snatch + 2 Overhead Squat
WOD: On a 5 min running clock complete
500m Row
10 Squat Snatches (50/35)
Max Strict pullups in remaining time
3 rounds Rest 2:00 between rounds
HIIT & RUN
4 x 5 min EMOM’s
EMOM 1 – :30 sprint Row
rest 1 min
EMOM 2 – 20 Jumping Lunges + :20 squat hold
rest 1 min
EMOM 3 – :30 sprint bike off seat
rest 1 min
EMOM 4: 10 ring rows + 15 sec hold