Sat – Jan 31st

 

Pre Warm-Up
3rds
10 KBS
10 band pull apart
+
3rds
10 pass thru
10 cuff isolation
10 squats

 
Warm-Up
Dynamic

 
WOD
“Love Boat”
10 Rounds of “Cindy”
5 Pull-ups
10 Push-ups
15 Squats

 

Directly into…

 

“DT”
5 RFT
12 Deadlifts @ 155/105
9 Hang Power Cleans
6 Jerks

 

Directly into…

 

1,000 Row

 
Cool Down
1.) 3rds
10 pass thru
30sec foam roll t-spine
2.) Row 1,000m

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