2024-01-04 WoD

WARM
400m run
2 rounds
{
1 min row
25' farmer carry 1x53# KB
5 strict OH Press 45#
3 inchworm
}

MAIN

A. 3000 m row (!)
13:25 (didn't push the pace too much. Just a grind)

B. Work to a heavy PowerClean + PushJerk (instructions were just for jerk, but I dropped between reps and had to clean from the floor, so)
5x45, 5x95, 4x115, 3x135, 3x155, 2x165, 1x175

C. 10 down & back 50' carry:
- one hand farmer carry 53#
- other hand OHCarry with 35# DB