"EMOM" WOD

MORNING SESSION  

1. Plyometric
6 sets of 4 Facing Hurdle Hops

2.  Pull 
1RM Sumo Dead Lift Standing on Plates

3.  20 Rep Benchmark
20 yard max unbroken Yoke Carry

4.  Metcon
For time:
25 Burpees
3RFT of:
10 Deads, 275/185
50 Double unders
Then: 25 Burpees

AFTERNOON SESSION  

1.  Rowing
EMOMx15:
Guys:  200 meters
Girls: 180 meters

2014 OPEN ATHLETES

1.  Metcon
For time:
25 Burpees
3RFT of:
10 Deads, 275/185
50 Double unders
Then: 25 Burpees

2.  Skills
12 min Muscle up wave
Minute 1 - complete 1 muscle up
Minute 2 - complete 2 unbroken muscle ups
Minute 3 - complete 3 unbroken muscle ups...
Continue as long as possible and then reset at 1 and continue for the remaining part of the 12 minutes.