9/19 WOD: EMOTM?

Individual Warm-up: Plank holds (work up to 1 min). 30 seconds each side.

Warm-Up: BWU. Part #2: 20-squats, 10-back squats.

Strength: Squat, 1) 5 x 40%, 2) 5 x 50%, 3) 5 x 60%, 3-months or newer clients find new 1RM.

WOD: EMOTM for 10 min., 3-thruster, 6-SDHP, 9-air squats. 95 / 65

Recovery: Cobra, chest, and groin stretches.

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