LEO & LUIS
WARM-UP:
2 Rounds of Row 500m followed by 10 Each w/barbell
Deadlift, Front Squat, S2OH
Dynamic Stretch
STRENGTH:
With your partner warm-up your C&J, building to the weight that you want to use for the workout.
WOD: THENEWU
6 Min For Max C&J Reps
w/Partner
Buy-in 1000/800m Row
Partner holds Deadlift Position w/Barbell
(Row can only continue when barbell is off the ground.)
Max Reps Clean and Jerk 135/95 with time remaining.
Right into
For Time:
w/Partner
5 Rounds each
15 Wallball 20/14
15 T2B
Partners alternate each round but work simultaneously.
Right into
50 ft. Lunge w/ DB’s 50/35
2, 4, 6, 8, 10 Burpee BoxJump Over 24/20
Partners alternate each round but each does all rounds.
ICING:
Your last chance to do your 1% in 2 min.
KOT – Nordic 10 Reps
Deadhang for 90 seconds