Mwod: Row 500m, Roll quads & calves x 20 passes each, Pre squat hip opener x 2mins/side,
Bottom squat x 1min
Squat: 70% x 3, 80% x 2, 85% x 1, 90% x AMAP
DB Rows 3 x 15/arm
WOD: For time
10-9-8-7-6-5-4-3-2-1 reps
Deadlift (95/135)
DB Thrusters (25/40)
*add 10lbs total to each deadlift, per round
Bottom squat x 1min
Squat: 70% x 3, 80% x 2, 85% x 1, 90% x AMAP
DB Rows 3 x 15/arm
WOD: For time
10-9-8-7-6-5-4-3-2-1 reps
Deadlift (95/135)
DB Thrusters (25/40)
*add 10lbs total to each deadlift, per round
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