WARM UP
Ride or Row for 3 minutes
Dynamic stretch
Spend 5-6 minutes getting ready for the WOD
WOD PAIN CAVE
AMRAP IN 45
RX 115/75
Unbroken complex=1 rep
5 Deadlift
5 Hang Power Cleans
5 Front Squats
5 S2OH
OR
3 Deadlift
3 Hang Power Cleans
3 Front Squats
3 S2OH
3 Back Squats
3 OHS
Completed complex without letting go of the bar is 1 Rep
If you let go of the bar during the complex-no rep
Rest between reps ICING
Good luck to the teams participating in the Marathon Mayhem on the Muddy this Sunday.
Marathon rowers send Bill your favorite workout songs for a playlist. 970 485 1052
Have an awesome weekend
Sign up for the Open!
