“Allow your team to help you grow.” – Kevin Hart
Primer:
2x 60s Cal Row | 15 Glute Bridges | 10 Russian Baby Makers | 60S Barbell Overhead Hold
2x 5 Tempo Ring Rows | 10 Front Rack Reverse Lunges | 20s Front Squat Hold
Strength: 1 Squat Clean + 1 Front Squat EMOM x 10
50-65% of your 1 RM Front Squat
WOD: “ANNA” – AMRAP 3
27 Chest to Bar
9 Front Squats @ 225/155 (from the ground)
Max Cal Row
Rest 2 Minutes
AMRAP 3
21 Chest to bar
7 Front Squats @ 225/155
Max Cal Row
Rest 2 Minutes
AMRAP 3
15 Chest to Bar
5 Front Squats @ 225/155
Max Cal Row
*Score is Calories Rowed across all 3 rounds.
Performance @ 185/125
Fitness: 21-15-9 Pull Ups | Squats @135/95
Fit Light: 21-15-9 Ring Rows | Squats @95/65
Bonus:
A. For Time:
9 Deficit Kipping HSPU 6/4″ | 9 Sandbag Cleans @ 150/100
30/24 Cal Bike
7 Deficit Kipping HSPU 6/4″ | 5 Sandbag Cleans @ 150/100
30/24 Cal Bike
5 Deficit Kipping HSPU 6/4″ | 5 Sandbag Cleans @ 150/100
B. Push Press 4×6