9/13

Warm Up 

400 m Run / 500 m Row 

20 AbMat Sit Ups 

20 Push Ups 

20 Air Squats 

20 PVC OHS 

20 PVC Pass Thrus 

Dynamic 

WOD 

AMRAP 5: 

750 m Row Buy In 

9 Hang Cleans (95/65)

25 Double Unders (50 singles) 

Rest 5:00 

AMRAP 5: 

500 m Row Buy In 

6 Hang Squat Cleans (135/95)

25 Double Unders (50 singles)

Rest 5:00 

AMRAP 5: 

250 m Row Buy In 

3 Hang Squat Cleans (185/135)

25 Double Unders (50 singles) 

WORKOUT OF THE DAY