Warm up
row 500m
+ 3 rounds
10 sec bar hang
5 inch worms
3 push ups
Strength: pull up work
-chin above the bar holds (accumulate 5 min)
- descends 5- 5 to 7 sec descend
- strict / kipping / butterfly pull up (10)
WOD
8 min AMRAP
6 pwr cleans
9 burpees
12 air squats
Warm up 5 rounds 25 plank jacks 20 mount climbers 15 sec plank hold 10 super mans 5 sit ups Strength: 3 pos carry 6 sets w Farmer, front...
Warm up 2 rounds row 400 m 25 dbl unders 4 inch worms 30 second quad stretch Strength: 5x3 over head squat WOD 3 rounds 200m run 10 power...
Warm up: Row 3 min 2 rounds 20 butt kickers/20 high knees - 4 burpees 20 butt kickers/20 high knees - 4 wall walks 5 inchworms 10...
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