Warmup:
Gymnastics Warm-up
Strength:
8-1 Ring Rows
Farmers Carry’s
WOD:
Partner WOD:
Complete rounds for 15 minutes of:
5 pull-ups
10 overhead walking lunges (5/leg)
20 pulls on the rower
Score is total calories rowed.
4:00 on/2:00 off x 521 cal15 Deadlift 9 burpees over Bar
4 rounds 20 min Core circuit for quality 50 Russian twists 60s plank hold 5 Dragonfly or candlestick 16 weighted dead bugs 20 min to build to a heavy
Snatch warm-up EMOM x6 @light, building to moderate:1 snatch from above the knee1 snatch from below the knee1 snatch from the floor EMOM x6 @moderate,
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