Warm Up
3 Minute Row
Then
5-4-3-2-1
Pike Ups on Rower
Kip Swings
Strict Toes to Bar
Midline
Alternating Tabata
-Hollow Rock
-Plank Hold
Mobility
Lats
Hip Flexors
Open WOD 18.1
20 Minute AMRAP
8 Toes to Bar
10 Hang DB Clean and Jerks 50|35 (5 each side)
14 Calorie Row
Level 2- 40|25
Level 1- 30|15
Extra Work
3 Rounds of
9 Bench 165|105
3 Rope Climbs