Friday July 15, 2016
Warm-up: Run to W Alabama/ 20 Push-ups/ Run to Branard/ 20 Squats
30 minute EOMOM – Even Minutes perform 1 Heavy Curtis P. Odd Minutes perform 5-7 Heavy Slam Balls.
For the first 20 minutes…
Perform 1 Barbell Curtis P every EVEN minute and 5-7 Slamballs every ODD Minute.
At the 20 minute Mark, you have 10 minutes of 5 rounds of Curtis Ps and 5 rounds of Slamballs left to do.
So this EMOM becomes a timed WOD after the 20 minute mark. Athletes will finish the final 10 rounds as fast as possible and then run to West Alabama and back.
Times will be either a few minutes under the cap or a few minutes over the clock.