![Thursday 12/13/2018](https://res.cloudinary.com/display97/image/upload/q_auto,fl_lossy,f_auto/c_scale,w_300/v1362515922/5467/-126136.jpg)
EMOM12
M1: L-Sit Hold 20-30 seconds
M2: Dumbbell Z-press x 10 @ AHAP
M3: V-sit ball toss
M4: DB Bent Over Rows x 10 @ AHAP
WOD
4 Rounds for time:
20 front rack DB box step ups 55/35
10 Squat Cleans 135/85
5 OHS 135/85
HAPPY BIRTHDAY
JENNIFER MCFADDEN, CARMELA CUCCIO, and CHANEL CHISHOLM!!