Main – WOD
Warm-up
Row slow, medium, fast (No Measure)
Warm Up:
Row
15 pulls slow
10 pulls medium
5 pulls hard
5 pulls slow
10 pulls medium
15 pulls hard
15 pulls slow
10 pulls medium
5 pulls hard
2 rounds
5 Pull-ups
10 Push-ups
15 squats
1 min couch stretch each side
Skills
Deadlifts
Metcon
A: Metcon (AMRAP – Rounds)
EMOM 8 Minutes
Even: 3 Deadlifts 75-80% of 1RM
Odd: 3 Box Jumps (high)
B: Metcon (AMRAP – Rounds and Reps)
AMRAP 7
7 Burpees
15 Pull-Ups
C: Metcon (No Measure)
Cash Out:
3 rounds of 20M Handstand walk
*Scale with 3 rounds of 60 sec hand stand hold or 3 sets of 5 wall walks
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