Wednesday January 7th

Pre WOD:

Power Clean
E3MOM for 15 min:
3 TNG Power Clean

Build from 70%

WOD:

A: Back Squat
5-5-5 @ 75%+

B: AMRAP 12 min
3 Left Arm Devils Press
6 Left Arm Front Rack Squat
12 Air Squat
3 Right Arm Devils Press
6 Right Arm Front Rack Squat
12 Push Ups

DB weight: 1×22.5/15 kg (50/35 lbs)

Post WOD:

Row progression
2x600m @ zone 2-3
2x400m @ zone 3
2x200m @ zone 3

1 min rest between all intervals