(Practice / Glycolytic (2-5 min bursts)
WOD Review: 8 min
Then group warm up all together: 60 sec row, 20 sec TVWQ, 20 sec plate back flies, 30 sec wall squats, BB front rack stretch, 20 sec BB hang power clean, 20 sec BB power jerk
SOD
In 15 min complete at least 3 sets of:
12/arm Half Kneeling single arm Tubing Back Row (wrap tubing around rig)
6-8 Strict Pull-ups or 8-10 BB Inverted Rows
WOD
5 Rounds: (20 min)
1 min Max effort Wall Balls (20/14) (10/9)
1 min Rest
1 min Max effort Hang Power Clean and Jerks (115/75)
1 min Rest
