3 Rounds:
Row 200m
10 Ring Push-Ups
10 Good Mornings 45#
Row 200m
10 Ring Push-Ups
10 Good Mornings 45#
Dynamic Warm-up
WODs:
Strength:
Power Clean: 3, 2, 1, 1, 1 (70, 80, 90%)
Deadlift: 75% x 5, 80% x 5, 85% x 5+
Deadlift: 75% x 5, 80% x 5, 85% x 5+
MetCon:
"Nate"
AMRAP in 20mins:
2 Muscle Ups*
4 HSPU
8 KB Swings 70#
*Can sub for CTB Pull-ups and Ring Dips
AMRAP in 20mins:
2 Muscle Ups*
4 HSPU
8 KB Swings 70#
*Can sub for CTB Pull-ups and Ring Dips
Endurance: Rest
Pic: 310# Squat (new PR)- yes making that face helps
Vid: Agee does "RJ"
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