Warm-up
Spend 2 minutes in Z1
Then, 3 rounds of
10 PVC OHS
10 push-ups
10 hollow rocks w/PVC overhead
Mobility
PVC mobility w/a coach
Strength
Clean and jerk – find a heavy single for the day
*set this up so that you and your partner have 15 minutes to find a max weight together. Gather weights and build a plan.
WOD
“I know a guy”
22 min AMRAP
W/a partner
2000m row
100 wall balls
75 KBS (70/53#)(53/35#)
50 burpee box jump overs (24/20”)
Accessory Work
Breathing work
8 min EMOM
Evens – 12/10 cals on AB
Odds – 20 Russian KBS (53/35#)
