11/29

Warm Up 

400 m Run / 500 m Row

20 Hand Release Push Ups 

20 Sit Ups

20 Good Mornings (53/35)

20 Air Squats 

Stretch & Mobility

Dynamic 

Strength: 

Build to a heavy Power Clean 

WOD 

AMRAP 3

15 cal Row

15 Power Cleans (95/65)

Rest 3:00 

AMRAP 3 

12 cal Row 

12 Power Cleans (115/80)

Rest 3:00 

AMRAP 3 

9 cal Row 

9 Power Cleans (135/95) 

Endurance WOD

15-12-9

Cal Row 

Power Cleans (95/65)

Burpees 

*Before & After Every Round (total 3.1 miles) *

2 Laps Around Parking Lot or 1800 m Row 

WORKOUT OF THE DAY