N3 AND N8
Warm-up: Coaches Choice
Strength: Clean High Pull/Squat Clean
2+1 EMOM for 10 min.
Build weight to at least your 80%
WOD: LANDSHARK
For Total Reps:
3 Min to Row 500m., then Max Reps of Deadlift 225/185 with time remaining.
4 Min. to Row 500m., then Max Reps Power Clean 155/115 with time remaining.
5 Min to Row 500m., then Max Reps of OH Squat 95/65 with rime remaining.
The clock will not stop, you must make weight changes before or after you row.
Score is total reps completed.
Scale to Row Distance if you know that you will not make 500m in the time(s) allowed.
Compare to 11.16.16
Icing: Belly to the wall Handstand holds. 5 for 30 sec.