Warm-up: Coach’s Choice
Strength/Skill: Hang Clean
2 x 2 x 2 x 2 x 2
Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock.
WOD: For Time (18 Minute Cap)
600 Meter Row
12 Hang Squat Clean (185/125)(125/85)
6 Wall Walks
400 Meter Row
8 Hang Squat Clean (185/125)(125/85)
4 Wall Walks
200 Meter Row
4 Hang Squat Clean (185/125)(125/85)
2 Wall Walks
Stimulus/Focus: This should be heavy and challenging. Push hard on the row.
Cool Down: 3 Rounds
15 GHD Sit Ups
15 GHD Extensions