25
Nov
Strength:
1) OH Squat: 3-3-1-1-1 (8 min cap)
2) 12 min Alternating EMOM
5 Bench @ 80+%
5 Bent Rows (155/105) (adjust as needed)
WOD: For time
30 Cal Row
30 Box Jump overs 24/20″
30 Deadlifts 185/135#
30 Wall Balls 20/14#
30 Strict Ring Dips
30 Wall Balls 20/14#
30 Deadlifts 185/135#
30 Box Jump overs 24/20″
30 Cal Row
20 min cap
