WOD
Warm-up: 2K row at moderate
pace
1. EMOM x 8
2 x front squat with 75 to
80% of 1 RM
2. 5 x max-ish sets of chin-ups
with palms facing you (supinated grip)
3. 5 sets:
30 second of max reps of hang power cleans w/40 to 45% of max 1RM (Should be almost unbroken)
90 second rest
4. Not for time:
3 rounds of:
10 GHDs
10 Hip extensions
50 single-unders
Warm-up 2k in 7:55
1. 205 x 2
2. 12,10,10,12,10
(Did first 3 rounds mixed in
with warming up for front squats and did the last two sets after front squats)
3. 15, 15, 14, 14,14
4. Complete
First time working with jump
rope in a long time.
Got 50 in a row pretty easily
the first 2 rounds. Not as easy the
last.
Felt good. My friend talked me into a daily medium
distance warm-up row. Loved it. Felt much more warmed-up than I have in a
while.
