Friday
10 minutes of:
5 Pull-up Negatives
10 Empty Bar Goodmornings
5 Push-ups
10 Air Squats
Stregnth:
EMOM 20
Full Clean
WOD:
4 rounds
With a partner ( Each partner does 4 Rounds)
500 meters each Row or 1250 M on Bike
Extra Work:
Plank Holds: 4 positions
45 seconds each/15 seconds rest
2 rounds