6:30 is hard at work in the DARK.
Warm-up:
1 Round of Row 500m, 7 Rack Delivery, 7 Tall Muscle Clean, 7 Front Squat, 7 Tall Clean, 7 S2OH
Dynamic Stretch
1 Round of Row 500m, 7 Rack Delivery, 7 Tall Muscle Clean, 7 Front Squat, 7 Tall Clean, 7S2OH
Stength:
Squat Clean & Jerk
3 Reps EMOM for 4 min.
2 Reps EMOM for 4 min.
1 Rep EMOM for 4 min.
WOD: HEDGEHOG
For Time:
27 Cal Row
27 Burpee Over Rower
4 Muscle-up
21 Cal Row
21 Burpee Over Rower
3 Muscle-up
15 Cal Row
15 Burpee Over Rower
2 Muscle-up
9 Cal Row
9 Burpee Over Rower
1 Muscle-up
Icing:
KOT – Nordic 10 Reps
KOT – Reverse Sled Pull 8 Lengths