MON 7/17/23 WOD - NO 7pm CLASS - FREE Jiu Jitsu CLASS AT 7PM -

·       Warm Up - AMRAP 4:00:  10 mountain climbers – 10 air squats – 10 pushups - :35 row (chest up) - :35 row (1 sec pause at chest) - :35 row (hard with legs, 1 sec pause) - :35 row (smooth transition) - :35 row (as fast as possible 32 s/m +) – Empty bar - 5 hang clean pulls – 5 hang muscle cleans – 5 tall cleans – 5 hang power cleans – 5 hang power cleans – 6 Min to build to heavy hang power clean – Test load - 3 Min running clock: at 0:00 5 hang power cleans – at :40 3 hang power cleans -

WOD
500m/400m Row
30 hang power cleans L3-205/145# L2-135/95# L1-45/35#
500/400m Row

SCORE: TOTAL TIME

Post WOD:  2 sets:  :30 set and reach - :30 wrist extension stretch