750m Row RACE - everyone has to go together and set their rowers!
3x10
wide grip strict pull ups
strict toes to bar
lunging sampson stretch
Ready
10 minutes to get through partner positions
Rack stretch
Shoulder stretch on pull up bar
30 second hold on each
Strength
Clean and Jerk
3-3-3-3-3
Heavier each set
Should fail
Catch in the hole
RESET your feet for each position
Metcon
50-40-30-20-10 UNBROKEN wall balls 20/14lb
10-20-30-40-50 UNBROKEN KB swings 32/24kg
*Penalty for breaking to be determined by coach based on what you suck at :-)
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