"For Time OR Reps"

EQUIP: Rower, GHD, Barbell (c: 135/95, p: 95/65, f: 65/35)

WARM-UP:

*Active Stretch

*400m Run/ Row

*10 Dive Bomber (aka “Cobra-2-Down Dog”)

*10 Shoulder-2-Overhead

*30 sec. Rings L-Sit Hold (mod: atop DB’s, atop 2 Boxes, OR just V-Sit Hold on floor)

-then:

*self-directed warm-up for WOD movements (work up to WOD weight for ea. BB movement)

——————

WOD 1:

15 Min. AMRAP -

20-18-16-14-12-10 x 

• cal Row
• Hang Power Clean (c: 135/95, p: 95/65, f: 65/35)

SCORE = Total Reps Completed OR Time to Complete All Reps

——————

-2 min. REST/ Transition-

——————

WOD 2:

15 Min. AMRAP -

20-18-16-14-12-10 x

• Overhead Squat (c: 135/95, p: 95/65, f: 65/35)
• GHD Sit-Up (sub: Windshield Wiper)

SCORE = Total Reps Completed OR Time to Complete All Reps

——————

-2 min. REST/ Transition-

——————

WOD 3:

15 Min. AMRAP -

20-18-16-14-12-10 x

• Push Press (c: 135/95, p: 95/65, f: 65/35)
• Pendlay Row (c: 135/95, p: 95/65, f: 65/35)

SCORE = Total Reps Completed OR Time to Complete All Reps