11-29-2021

Warm-Up

Row 3:00

3 Rds

10 Banded Good Morning

10 Goblet Squat

10 Hollow Rock

Weightlifting

1- Sumo Deadlift

Every 1:30

3×3 @70%

3×2 @80%

3×1 @90%

2- Sumo Deadlift High Pull

:30 work/ :30 rest x 6

Accumulate as many reps as possible in 6 minutes

RX: 95/65 , RX+: 115/75

Metcon

AMRAP 15

“Row Balls”

Accumulate as many reps of wall balls as possible in 15 minutes

Every 3:00, including 0:00, row 500m