1000 m row
10 goblet squats
10 kb swings
10 lunges (unweighted)
150 m row sprint
Back Squat, we will redo squat routine performed on 11/6
Warm up back squat to body weight, then:
On the 3 min for 5 sets, (body weight) if you did this on 11/6, use same weight.
Max set, no rest in standing position!!!
Record total reps with wod score.
7 min AMRAP
3 hang power cleans 115/75, RX+ 135/95, RX++ 155/105
3 Hand release push-ups
6 hang power cleans
6 Hand release push-ups
Warm up to 70% then:
7X3 adding weight as you can
HSPU, 15 strict-15 extended-30 kipping.