Warm Up
:30 Easy row Active spiderman Medium row Push up to down dog Fast Row Air Squat + Empty BB Warm Up Mobility Pigeon Pose Strength Back Rack Reverse lunge 3x12 (total) WOD AMRAP 3 21 Cal Row 21 Lateral Burpee over rower Max Back Squat 95/65 REST 3 MIN AMRAP 3 18/13 Cal Row 18 Lateral Burpee over bar Max Back Squat 115/80 REST 3 MIN AMRAP 3 15/11 Cal Row 15 Lateral Burpee over bar Max Back Squat 135/95 REST 3 MIN AMRAP 3 12/9 Cal Row 12 Lateral Burpee over bar Max Back Squat 155/105
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ProgrammerD.J. Hillier Archives
December 2018
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