WARM UP

Row 500m
10 Pass Throughs
10 Good Mornings
10 Front Rack Stretches w/ a Squat
10 Clean Transtions
Clean Warm Up
*10 min cap
-rest 10 mins-

WOD

EMOM 5
Clean
*descending weight
*each minute add a rep
-rest 5 mins-


EMOM 4
3 Pause Front Squats
*5 sec pause in bottom @60%


3-6-9-12
Calorie Row
GHD Sit Ups
Thrusters
@115/80#
*10 min cap
-rest 5 mins-


EMOM 4
4 Panda Pulls
@85%

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