Warm up:
3 minute row sprint
25 OHS
2 minute row sprint
25 super mans
1 minute row sprint
25 push ups
Skill:
50 KB wind mills AHAP - 25 each side
Strength:
Max effort squat clean
Don't care what you choose, 1 rep, 3 rep, 20 reps just make it a max effort and make it hard
Metcon:
5x
12 rack lunges 60/40kg
14 push press
26 evil wheels
HAPPY BIRTHDAY ADRIENNE!!!!!
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