If you’re going to do something, you might as well do it right.
Primer: 10 Min for Quality
9 Strict Pull Ups | 50 Ft HS Walk or 3 Wall Walks
7 Strict T2B | 50 ft HS Walk or 3 Wall Walks
5 Strict C2B | 50 Ft HS Walk or 3 Wall Walks
Strength: Clean Pull Complex
6 x 1 Tempo Clean Pull + 1 Clean Pull
(tempo is 5s to pockets, aggressive shrug to finish)
Climb to around 80%
WOD: Low Tide
AMRAP 5
700M Row Buy In then…
7 Squat Cleans @ 115/85 | 25 Double Unders
Rest 5 Minutes
AMRAP 5
500M Row Buy In then…
5 Squat Cleans @ 135/95 | 25 Double Unders
Rest 5 Minutes
AMRAP 5
300M Row Buy In then…
3 Squat Cleans @ 165/115 | 25 Double Unders
Performance: 95/65 | 115/75 | 135/95
Fitness: 75/55 | 95/65 | 115/75 | 25 Double Unders
Fit Light: 65/45 | 75/55 | 95/65 | 50 Single Unders
Bonus:
A. 3 RFT:
9 Sandbag Cleans @ 150/100 | 50Ft Carry Forward | 50 Ft Carry Backwards
12 Sandbag Cleans @ 150/100 | 50Ft Carry Forward | 50 Ft Carry Backwards
B. 10 Min for Quality: 25 Double Unders | 15s L Sit On Rings | 5 Tempo Ring Rows
or
15s Free Standing HS Hold then 2 Strict Ring Muscle Ups
