Warm-up:
1000m row
30 hollow rocks
30 kip swings
30 air squats
500m row
Skills:
EMOM 10
5 Front squats directly into 5 box JUMPs
WOD:
3RFT:
9 DB Facing Burpees
12 HSPUs
15 DB Front Squats (50s/35s)
Warm-up:
1000m row
30 hollow rocks
30 kip swings
30 air squats
500m row
Skills:
EMOM 10
5 Front squats directly into 5 box JUMPs
WOD:
3RFT:
9 DB Facing Burpees
12 HSPUs
15 DB Front Squats (50s/35s)