Warmup
bike 3 min
4-10
alt lunges down - high kicks back
side lunges down - high kicks back
duck walk down - high kicks back
spider man down - highkicks back
5 down dog push ups
Skill Work
11-28
Bench
12 min to establish moderate 1 rep than perform 3x1
WOD
30-35 review and set up
35-50
On a 15-minute clock, for max reps each round:
From 0:00-3:00, row 400 meters then do pull-ups
Rest 1 minute
From 4:00-7:00, row 400 meters then do clean and jerks
Rest 1 minute
From 8:00-11:00, row 400 meters then do pull-ups
Rest 1 minute
From 12:00-15:00, row 400 meters then do clean and jerks
rx 155/105 mrx 115/75
Post reps completed each round
