8 Min EMOM & AMRAP – Wednesday, January 18 (O4W)

Wednesday:

Workout:

1. 8 min EMOM: 7 power strokes at the top of every min, and settle into your 500m split that you rowed for the 2k last week.

2. AMRAP:

12 – MB lunge (same weight as Thruster)

10- MB Thruster

8- MB sit & double press

6 – Windshield wipers W/ MB extended

– Ralph McGill Stair run

Repeat