Farmgirlfit

The Grind

Oct 9th Thursday

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Part 1 EMOM will be 7 Rounds in total, rotating through 3 stations. Every minute on the minute complete the work, then rest the duration (or BURPEES). The third station is just REST, given that we want you to challenge yourself on the weight for the Barbell work.

21:00 Rot. EMOM

Level 1
Min 1: 1 Power Snatch + 3 OHS + DUs or Attempts Min 2: 6 Box Jumps+ Burpees remainderMin 3: Rest!

75% 1RM

10 KB Swings

Step Ups

Plyo/Elevated

10 DUs or 20 Singles

Up to 12"

Knees

15 DUs or 30 Singles

12-20"

Knees/Toes

20 DUs or 40 Singles

24"+

Toes

3-4 Rounds Upper Body Accessory

Level 1
10 Snow Angels on Foam Roller10 Plate External Rotations10 Child’s Pose Liftoffs (Total)

1.25#

1.25#

2.5#

2.5#