1/14/20

Warm up

  • 20 wallballs
  • 20 KBS
  • 10 Box Jumps

1000m Row warm up. Pull easy for the first 200m then 80% effort for the remaining 800m

Strength warm up 7 min Dumbbell snatch And DB Clean and Jerk (single Dumbbell)

WOD 22 min Cap. 2 Rounds

  • 500m row,
  • 30 DB (50/35)
  • box step-ups (24/20),
  • 500m row,
  • 30 DB hang C&J,
  • 500m row,
  • 30 DB snatches

Core finisher 150 Abmat sit ups