20 EMOM:
1. 12-15 Ring or Parallel Bar Dips
2. 12-15 Toes to Bar
3. 35 Double Unders
4. 12-15 Dual Dumbbell Bench Press
5. Rest
WOD
For Time
5-10-15-20
Chest to Bar Pull Up
Single Arm Devil’s Press
Rx: 22.5/15 kg S1: 17.5/12.5 kg S2: 15/10 kg
HYROX CLASS 18:30
“RUN FORREST RUN”
TEAM OF 2
20 AMRAP
Athlete 1: Max cal Ergo
Athlete 2: 15m Burpee Broad Jump + 15m Dual Kb Walking Lunge + 15m Farmer Carry + 15m Run
Score: Total Calories
12 EMOM
1st: 30 sec Heavy One Kb Farmer Hold (each side)
2nd: 30 sec Hanging L Hold
3rd: 8 Single Leg T2b (each side)
4th: 30 sec Plank