“Goals don’t get us out of ben in the morning. Reasons do. What’s yours?”
Primer:
3 Rounds: 90 Second Row | 90s Bike | 60s PVC Pause OHS
2 Rounds: 30s Wall Squats | 30s Warrior Squat | 30s Walk Outs | 1 Round of Cindy
1 Round: 60s T-Spine Opener | Ankle Mobility |
Walk Throughs:
60s Light Row | 30s Bar Facing Burpees | 30s OHS (light weight)
10/8 Cal Row | 6 Bar Facing Burpees | 6 OHS (moderate weight)
10/8 Cal Row | 6 Bar Facing Burpees | 6 OHS (heavier weight
WOD: Hot Sauce – 4 Rounds
21/15 Cal Row
12 Bar Facing Burpees
21-18-15-12 Overhead Squats
rest 2 minutes between rounds
RX: 75/55 | 95/65 | 115/85 | 135/95
Performance: 95/65
Fitness: 75/55
Fitness Light: 45/35
Bonus:
A. 5x On the 2 min: 1 Hang Snatch High Pull +
1 Snatch High Pull + 1 Hang Squat Snatch + 1 Squat Snatch
B. EMOM x 12: odd: 1 Front Squat even: 3 Back Squats | @ 75% of 3RM Back Squat.
B. 15 Min Recovery Bike