750 m row - 10 minutes
15 HSPU
10 lunges
5 strict ring pull ups
Ready
Tabata
Evil wheel x2
16 rounds
Strength
Make up a lift you missed or didn't like the results
Metcon
5 min AMRAP
3 snatch 42.5/30kg
3 box jumps 24/20in
1 minute double unders
5 min AMRAP
6 snatch 42.5/30kg
6 box jumps
1 minute double unders
5 min AMRAP
9 snatch 42.5/30kg
9 box jumps
1 minute double unders
SCORE = total rounds for all 3 AMRAP
Well, this about sums up how you should feel about Derek and I after last week's benchmarks, and this week's one rep max's, and some serious F'd up hard WOD'S. YOU'RE WELCOME!
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