Thursday, June 21, 2018

Warm-up WOD:

1 round for time

  • 15/12 cal. Row
  • 15 Bent-over Barbell Row 75/53
  • 10 Lunge 40/25

 

Skill/Strength:

Bent-over Barbell Row

3×5 @ 75% 1RM – EMOM

 

MetCon:

for time

RX+

  • 50/40 cal. Row
  • 30 Power Cleans 135/93
  • 20 Burpee Box Jump-over
  • 10 each leg Front Rack Lunge 135/93

RX

  • 50/40 cal. Row
  • 30 Power Cleans 95/63
  • 20 Burpee Box Jump-over
  • 10 each leg Front Rack Lunge 95/63

Fitness/Recovery

  • 50/40 cal. Row
  • 150 Single-under
  • 50 Step-up 16/12
  • 50 Sit-up