tim
Main – WOD
Warm-up
Metcon (No Measure)
Row/AD 2 Min
2 Rounds
8 Push Ups
8 Ring Rows
Shoulder/Chest Mobility
Weightlifting
A1: Pendlay Row (3×5 5 lb more than last week)
Bench Press (3X5 – Build to something heavy.)
Metcon
Metcon (AMRAP – Reps)
@ 80%/sustainable/aerobic
AMRAP 2 MIN
Row 1 Minute and then…
10 Knees 2 Elbows
Max Burpees
Rest 2 Min
X5
Record Total Buprees as Score