JASON…We will miss this young man. Be safe my friend.
Warm-up:
Row 300m., 1 Round of Clean Warm-up (7 Each Rack Delivery, Tall Muscle Clean, Front Squat, Hang Squat Clean)
Row 300m., 1 Round of Clean Warm-up
Dynamic Stretch
Strength:
15 min. to build weight for your 1 Rep Max on Clean
Possible Rep Scheme
(5)2 (3)2 2 1
WOD: LWM DRYRUN
4 min. To Determine
1 Rep Max Clean
then
For Time:
4 Rounds
6 Bar Muscle-ups / 8 pull-ups / 12 Ring Rows
6 DB Push Press Rt Arm 50/35 (35/20)
6 DB Push Press Lt Arm 50/35 (35/20)
Icing:
KOT-Jefferson Curl 20 Reps
KOT-Reverse Nordic 20 Reps
