Wod 10/11/22

"Saffa"

GROUP 1

EMOM for 20 minutes

Minute 1: 15/12 calorie Row

Minute 2: 20-15 Plate Ground-to-Overheads (45/25lbs)

Minute 3: 20-15 Sit-Ups

Minute 4: 6 Kettlebell Deadlifts + 6 Kettlebell Swings + 6 Kettlebell Thrusters (24/16 kg)

Minute 5: Rest

Repeat x 4

GROUP 2

EMOM for 20 minutes

Minute 1: 6-4 Alternating sides Devil Press Thrusters (1x50/35lb)

Minute 2: 50-35 DU/SU

Minute 3: 12 Alternating Dumbbell Snatches (1x50/35lb)

Minute 4: 10-6 Burpee Spraw

Repeat x 5

Buy-Out: 18 Burpees