Wednesday 11-5-25

 Wod - emom style 

6 minutes 

1.  12 Barbell bench press @ 45% of 1rm or 165/110

2. 8/8 single arm db snatch 50/35 

After the 6 min emom - 24/18 cal row

Rest 2:00

6 min 

1.  12 barbell bent row @ bench weight 

2.  8/8 db overhead reverse lunge 50/35 

After emom - 24/18 cal row 

Rest 2:00 

6 min 

1.  6 barbell front squats - bench weight 

2. 12 burpee over bar

After emom - 24/18 cal row

- start your row at the 6:00 mark for each emom and score your time for each row.  The rest doesn’t have to be exact as you can start the next emom when the last person has their 2 minutes rest