Wod

July 14, 2017

Warmup

500M row

pushup complex

Hip Mobility
30 GHD Back Extensions
Foam Roll

Skill
Partner ROW/ HoldPartner
A - Rows 250m as fast as possible
Partner B - Holds KBs in the rack position 1.5/1
goal is total time it takes for both partners to do each movement 3x

WOD
14 Min Cap
Ascending Ladder
2,2,2...4,4,4...6,6,6...etc
Hang Cleans 45/35
Power Wallballs
*15 Air Squats after every round
 

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TRAIN LIKE THERE IS NO FINISH LINE