Warm-up
Partner Up!
Row 100 m – partner does jumping jacks for length of row time
rotate for 6 rounds
each partner should do a total of 600 m
Row 100 m – partner does jumping jacks for length of row time
rotate for 6 rounds
each partner should do a total of 600 m
Strength
Bench Press
Introduce Bench press
2×2 – light weight
6×4 – moderate weight
no failure
2×2 – light weight
6×4 – moderate weight
no failure
WOD
12 AMRAP
2 hang cleans
4 front squats
6 deadlifts
8 burpees
2 hang cleans
4 front squats
6 deadlifts
8 burpees