1 mile (run, row, bike)
20 - Squat Cleans (55#/85#)
20 - Box Jumps
20 - Clean and Press
20 - Box Jumps
20 - Squat Cleans
1 mile (run, row, bike)
Warm Up:
3 rounds
3 burpee broad jumps
6 lunges
9 situps
10 bear crawl
My WOD:
1 mile Row: 6:46
20 - Squat Cleans (#75)
20 - Box Jumps (small box)
20 - Clean and Press (#65)
20 - Box Jumps (tall box)
20 - Squat Cleans (#65)
1 mile row 7:14
Total time: 29: 45
Happy with my row times. Dave B. showed me another way to row which threw me all off. He said it will be more efficient his way so I will give it a try. Pushed really hard to get under the 30min mark.
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