ASHLEY and HOLLAND
WARM-UP:
1K Row
Dynamic Stretch
STRENGTH:
Deficit Deadlift
3/60 Reps EMOM for 10 min.
3 Counts on the decent of each rep.
You cannot drop the bar.
WOD: PRETTY SIMPLE REALLY
Part 1
For Total Distance:
Set Rower for Interval TIME
1 min Row / 1 min Rest
Cycle through for 8 total minutes
Note your total distance after the 4th one minute interval, (7th min).
As soon as your rest minute starts get off the rower and hold a Sandbag 120/100. Try and get at least 45 seconds of Sandbag Holding during each rest min.
At the conclusion of the last 1 minute of rest Part 2 begins.
Part 2
For time:
15 Clean and Jerk 135/95
ICING:
Tabata – Handstand Hold, Plank