Mobility: ROM WOD “Open Prep Day 7” (11 mins)

 

Warm up:

300m row

15 sit ups

15 Banded squats

15 band pull apart

10 archer ring rows

 

Strength: Back Squats

50%x9

60%x7

70%x5

50%x12

60%x7

 

WOD: “I Hate Cardio”

17 Min running clock

6 Periods of 2 mins each with a 1 mins rest between rounds:

  1. Max Cal Row
  2. Max DUs (3:1 Singles)
  3. Power Cleans 95/65
  4. Burpees over the bar
  5. Straight leg sit ups
  6. American KB swings 53/35

 

Score = Total Reps

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