Wed 4 December 2019


Published December 1, 2019


Skill work

5x every 90 sec

5 HSPU or 12 ft HS walk or 20 sec hold

5 C2B / strict pull ups or 3 MU ( bar or ring )

 

10 minutes to work on clean and work up to 3rd round wt

 

WOD

5 Min AMRAP

Row 700 M ( 1x ) then as many rounds as possible

7 Squat Cleans ( 50% max )

25 DU / 40 SU

 

REST 5 MIN

 

5 Min AMRAP

Row 500 M ( 1x ) then as many rounds as possible

5 Squat Cleans ( 60% max )

25 DU / 40 SU

 

REST 5 MIN

 

5 Min AMRAP

Row 300 M ( 1x ) then as many rounds as possible

3 Squat Cleans ( 70% max )

25 DU / 40 SU

 

*** rows ( 1st should take about 3 min, 2nd about 2 min, 3rd about 1 min )

row at an aggressive pace so you have more time to work

*** cleans - small sets or singles


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