2020-11-07 WoD

 WARM

light stretching

clean drills

MAIN

A. Row 1000m

B. 3 rounds, not for time
{
1 HSHold
2 Perfect Pullup
3 cleans 45 / 65 / 75
3 OH Press 45 /65 / 75
}

C. Work to a heavy CJ

3x95, 3x115, 3x135, 2x155, 1x165, 1x175 (clean only)

D. (Superset w above) 6 rounds
{
2 HSPU
1 Ring Chinup w ~8sec negative
}