1.21.19

CFE:
3 x 500/400m Row, 10 ab rowers, 30 sec rest
3 x 400m run, 10 DB snatch (50/35) 30 sec rest
3 x 21/15 cal bike, 10 slam ball, 30 sec rest
Then: 6min AMRAP
3 pull-ups
6 dips (rings/box)
9 air squats
12 sit-ups
CF:
- Warm-Up
WOD Specific Warm-Up
- Strength
PUSH JERK
Build to a Heavy Set of 3
- Conditioning
“GO FISH”
- For Time:
1,000 Meter Row
Directly Into…
3 Rounds:
21 Deadlifts (135/95)
15 Lateral Barbell Burpees
9 Push Jerks (135/95)