A. Prep for WOD (00:10 – 00:20)
B. Conditioning (00:20-00:50)
With a partner for time:
50 dbl DB Hang Power Cleans (22,5, 35pds)
1500 meter row
50 dbl DB Hang Squat Cleans (22.5, 35pds)
1500 meter row
intent: row at least 250 meter to 500 meter intervals, DB sets should be at least in the range of 3 to 5 reps
C. Accessory
Core Tabata including
Hollow rocks 4 x20 seconds
+ Coaches favorite core exercise in a 4 x 20 seconds fashion