Lactate Threshold
WOD Review then warm up all together: 60 sec row, 10 leg swings, 10 PVC pass thru, PVC chicken, 5 TVWQB, 10 hanging shrugs, 5 push-up to down dog, 10 BB bench press, 10 easy ring rows
SOD
20 min to complete
Bench Press 5, 4, 3, 2, 1^
AND
5 x 8-10 Ring rows (elevate feet for more challenge)
WOD
9 min AMRAP
3 PP (95/65) (50+ 65/45)
3 Hang power cleans (95/65) (50+ 65/45)
6/6, 9/9… keep adding 3 reps
(make sure these are push press and not jerks – also – come to full extension before bringing the bar back to shoulders)
Post WOD: Stretch & Mash (self-care)
