Friday June 29, 2018

Warm Up
:30
Easy Row
Push up to down dog

Medium Row
Active Spiderman

Fast Row
Active Sampson
+
Empty BB Warm Up

Mobility
Front Rack Stretch
Wrist Stretch
+
Teaching of all movements in workout

WOD
AMRAP 4 
3 Rounds
12 Deadlifts 95/65
9 Hang Power Cleans
6 Shoulder to overhead
Max Cal Row in remaining time

Rest 4 minutes

AMRAP 4
2 Rounds
12 Deadlift 135/95
9 Hang Power Clean
6 Shoulder to Overhead
Max Cal Row in remaining time

Rest 4 minutes

AMRAP 4
1 Round
12 Deadlift 155/105
9 Hang Power Clean
6 Shoulder to Overhead
Max Cal Row in remaining time

*Your score today is the total amount of calories rowed within the three rounds