WOD
1)GHD Holds
4 x 30 sec
1 min rest
2)Front Rack Lunges
7 x 8 (4 each leg)
ascending
3)For Time
Row 500/450m (1 time)
3 RFT
15 Deadlift Rx1 155/105, Rx2 135/85, Rx3 115/65
12 Hang Pwr Clean
9 Front squat
Bike .8/.7 (1 time)
WOD
1)GHD Holds
4 x 30 sec
1 min rest
2)Front Rack Lunges
7 x 8 (4 each leg)
ascending
3)For Time
Row 500/450m (1 time)
3 RFT
15 Deadlift Rx1 155/105, Rx2 135/85, Rx3 115/65
12 Hang Pwr Clean
9 Front squat
Bike .8/.7 (1 time)