Intent - PRACTICE
A. EMOM 8
Min 1 - 2 Rope climbs or 4 seated latches
Min 2 - 3 TNG PC + J at light/moderate weight
+
10 min AMRAP
3 Power clean
3 HSPU (seated DB press)
3 Power clean
6 HSPU
3 Power clean
9 HSPU
3/12, 3/15, 3/18 etc...
Rx - 205/135#
MRx - 115/75#
Teens - 45/35#
Sport -
After WOD:
10 min easy row
+
A1. L-sit hold - 20-30sx3
A2. Dragon flag - 3-5x3
A3. Arch rocks - 20x3
A4. Ab wheel rollouts - 15x3