Tuesday, February 20, 2018

Wednesday, February 21, 2018

Warm up: 4 rounds 150 row, 10 Spider-Man lunges, 5 inchworms, 10 light gob squats, 10 pass-through, 10 Push Press, 5 push ups.
Crossover symmetry. 

Strength: Max effort bend press 
                 5-3-3-1-1-1-1
**For your safety, PLEASE don’t attempt a max effort if you don’t have someone around to spot you**

WOD: For Time 
           Start with a 1,000 m row. Then... 
         
           5 rounds 
           8 power cleans 175/125
           8 pull ups 
           8 bar facing burpees 
       
          Finish with a 1,000 m row 

Time starts when you begin your first row and ends when you finish your last row.

Post weights and time. 😁

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