January 29, 2019

PVC/Foam Roll

Row 150m

10 RDL (45/35)

5 Front Squats

5 Push Press

Row 150m

5 Thrusters

5 Pocket Cleans

20 Banded Pull Aparts

Strength:

20m to find a DECK CLEAN SINGLE for the day – build to a heavy 1RM

WOD for time:

3 Rounds:

25 Cal Bike

10 Pull Ups + 5 Push Ups

FINISHER:

50 burpees for time