MWOD:
row 250M
chin bar hang X max time
stretch wrists x1min
90/90 hip stretch x2 min/side
LIFT: (use 50% of the smaller of the two maxes)
3 rounds @50%
clean pull
high pul
clean
3 rounds @50%
bow
bow + pause
push press
preferred jerk variation
clean and jerk
3x3@85-90%
WOD:
21-15-12-9
Push press
KB high pull
t2b
cap each round with:
ascending bounds
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