11-23-2021

Warm-Up

2 Rds

20 Banded Pull Apart

20 PVC Pass Through

10 PVC OHS

6 Upside Down KB Press/Side

5 Walk Out Push-Up

Weightlifting

OHS

Every 2:00

3×8 @3.3.1.1

Behind The Neck Strict Press(Snatch Grip)

Every 2:00

3×8 @3.1.1.1

Metcon

For Time

Buy in: 1000m row

21-15-9

OHS (95/65)

Lateral Bar Facing Burpee

Cash Out: 400m run

*If Rowers are limited, group A buy in with 800m run, cash out 500m row. Group B buy in 1000m row, cash out 400m run.