Sunday 20200726

Warm-up

Warm-up (No Measure)

FOR QUALITY

(but quickly! 8:00 CAP)

25/20 Cal Row
8 Burpees
20/17 Cal Row
10 DB Deadlifts
15/12 Cal Row
10 DB Power Cleans
10/8 Cal Row
10 DB Front Squats
5 Cal Row
10 DB Thrusters

Into…

4:00 Foam Roll Upper Back

Workout

Metcon (Time)

FOR TIME

3 ROUNDS

20/15 Cal Row
10 “No Row” DB Manmakers (50/35)|(35/25)*

-Rest 1:00-

400m Single DB Run**

-Rest 1:00-

3 ROUNDS

20/15 Cal Row
10 “No Row” DB Manmakers

*1 Rep = DB Push-Up + Squat Clean + Overhead

**Hold DB any way during run

(Score is Time)

Cool Down

Warm-up (No Measure)

FOR QUALITY

5:00 EZ Row*

*Nasal Breathing Only

(No Measure)

Posted in WOD

Leave a Reply

Your email address will not be published. Required fields are marked *