“Roof Caved In”

EMOM 21
1 – 15/12 Calorie Row
2 – 15 Box Jump Overs, 20″
3 – 15 Russian KB Swings

Weight: 70/53

EMOM 21
1 – 12/9 Calorie Row
2 – 15 Step Overs, 20″
3 – 15 Russian KB Swings

Weight: 53/35

EMOM 21
1 – 9/6 Calorie Row
2 – 10 Step Ups, 20″
3 – 10 Russian KB Swings

Weight: 35/26

WOD GUIDANCE & GOALS
Cardio Saturday!! Minute one, complete the calorie row in :50 or less. Enough time to transition to the box jump overs. Shake out your legs before the first jump! For the box jump overs, you do not have to open your hips or lock out your knees at the top. Find a steady pace you can maintain for all 15 jumps, wrapping up your reps in no more than :45. To end each round, do 15 HEAVY, eye-height swings, that will take you anywhere between :30-:40. Choose a weight that you can do unbroken every round but you want to put down at rep 10. Record any modifications.

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