Warm Up:
:30 on :10 off
PVC Dislocates
PVC Goodmornings
PVC Back Rack Lunges (in place)
Lateral Jumps over PVC
PVC Front Squats
PVC Push Press
Burpees
X2
Skill:
4 Rounds
5-8 Chin Ups (:02 Descent)
Into
10 Barbell Bent Over Rows (:02 pause at the top of each rep)
*don’t go crazy in the rows, no rocking of the body, hold tempo.
WOD:
AMRAP4
21/15 Cal Row
21 KBS (53/35)
21 Thrusters (75/55)
Rest 4 min
AMRAP4
15/10 Cal Row
15 KBS
15 Thrusters (95/65)
Rest 4 min
AMRAP4
9/6 Cal Row
9 KBS
9 Thrusters (115/85)