Fitness A) 3 – 4 Sets: Strict Pull Up x 6 – 8 @20X1 (self assist as necessary) Single Arm KB Front Rack Carry x 60ft each arm B) 6 Rounds for time: 10 Renegade Rows (2 x 22.5/15kg) 10 DB Hang Power Cleans (2 x 22.5/15kg) 30 Double Unders | Performance A) Deadlift EMOM 10 mins: 5 reps @70% 1RM B) EMOM 10 mins: 5 – 15 Pull Ups (choose before you start) 25 Double Unders |
0 Comments
Leave a Reply. |
Archives
February 2019
CategoriesTo see a history of our WODs prior to August 2015 dating back to 2010 please click the button below.
|