Johan

WLW
EMOM 5 – 3 Muscle Snatches
Rest 2 Minutes
EMOM 5 – 2 Power Snatches
Rest 2 Mintues
EMOM 5 – 1 Squat Snatch

Cash out :
4 Rounds for Quality
12 Bent-Over DB Rows
12 Hollow Rocks
12 Push-Ups (Sub floor presses for scale)

WOD Guidance
All reps will be performed on the minute for each movement. Go up in load or hold across.
The cash out is designed to give you that post wod pump you’ve been wanting. Go up in weight on your rows or stay with the same weight for all sets.

QOD
Would you rather talk like Yoda or breathe like Darth Vader?

Box Brief
Please remember to check into class when arriving at the gym on the front desk tablets or on your Triib app.

September Express Circuit Training!
When: Monday and Wednesdays in September @ 11:15am-11:45am
What: Our Express Circuit Training class is a 30 minute total body workout. Class consists of interval training with a focus on conditioning, core, bodyweight exercises, and the use of light kettlebells and dumbbells! Our circuit training workouts do not incorporate any heavy lifting.
*Feel free to bring a coworker for a free trial class!