Wedneday, November 8


Warmup

:30 Seconds Easy Row Active Spidermans Medium Row Push-up to Down Dog with Foot Pedals Fast Row Active Samson Barbell Warmup 5 Good Mornings
 5 Back Squats
 5 Elbow Rotations
 5 Strict Presses 
5 Stiff-Legged Deadlifts
 5 Front Squats performed with an empty barbell

Doce (AMRAP - Reps)

AMRAP 4: 27 Calorie Row 21 Power Cleans (135/95) 15 Burpee Box Jump Overs (24/20) Rest 4:00 AMRAP 4: 27 Calorie Row 21 Power Cleans (115/80) 15 Burpee Box Jump Overs (24/20) Rest 4:00 AMRAP 4: 27 Calorie Row 21 Power Cleans (95/65) 15 Burpee Box Jump Overs (24/20)

Rx+ 155/105,135/95/115/80

Chest-To-Bar Pull-ups (1-2-3-4-5-6-7-8-9-10)

1-2-3-4-5-6-7-8-9-10 Unbroken Chest to Bar Pull-Ups

2 min REST/TRANSITION

Toes-To-Bar (10-9-8-7-6-5-4-3-2-1)

10-9-8-7-6-5-4-3-2-1 Unbroken Toes to Bar

10 Min Recovery Row (Distance)

10 Minute Row


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