06.27.2019 WOD

A. Mobility & Warm-up

B. WOD
EMOM x 4min.
12/9 Cal Row
EMOM x 4min.
8 Deadlifts 225/155
EMOM x 4min.
12/9 Cal Row
EMOM x 4min.
8 Bench Press 135/75

Rest 4min.

EMOM x 4min.
60 Double Unders
EMOM x 4min.
5 Deadlifts 315/200
EMOM x 4min.
60 Double Unders
EMOM x 4min.
5 Bench Press 185/100
I like these numbers for most people in the gym, but keep this in mind if you scale… ALL SECTIONS should be UNBROKEN. Section 2 needs to heavier then section 1. Percentage of effort should be like 60 on part 1 and 80 on part 2.