Monday, November 20 WOD

Room 1
Warmup: 1 Round:
200m Run/Row
20s Samson stretch ea
10 sit-ups
10 super mans
10 roll to Vsit
10 wall facing ohs
25 double unders/ 50 singles
Buy-In:
‪Test 1: Back Squat; take 6 attempts to build to a heavy single (start at 55%, try to reach your max or exceed) ‬
‪Test 2: 3 Sets: Strict Pull ups; max total reps (Sc: Partner Assisted; everyone hangs from the Bar today!)‬
Skill Review: Rowing Technique ‬
WOD: 2 Rounds, 7:00 AMRAP:‬
‪15 Cal Row‬
‪10 DB Hang Power Cleans (C: 55/35, P: 45/25, F: 35/20)‬
‪5 DB Shoulder To OH‬
‪-rest 3:0‬0
-record 2 AMRAPs separately

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