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Friday 5.15.20

Warm-up Prep (10-15 Minutes)

3 Rounds

250m Row

10 Ring Rows

10 Overhead KB Lunges

10 Hip Thrusters 


Strength/Skill - Push Press/Push Jerk

EMOM 1:30 x 6

2 Push Presses

2 Push Jerks

80-85% of 1 RM


WOD (Workout of the Day) 

"Little Caesar"  

5 Rounds for Time

Buy-In:  15 Calorie Bike

15 Kettlebell Swings 53/35

7 Muscle-Ups

15 Front Rack single Kettlebell Lunges 53/35

Buy Out: 15 Calorie Bike 

Incorporated Energy Systems in WOD:  Oxidative, Phosphagen, Glycolytic 


  • Our goal for this workout is to target 10-20 Minutes
  • This is a chipper, chip away, the buy-in and buy-out are short, go hard on these.  KB swings should be done unbroken, the muscle-ups will be the most technical part of this WOD, break them up as needed.  Set the pace after the second round and stick to your short breaks to keep it consistent.
  • Score is time

*Scale accordingly if any exercise cannot be performed RX