Row Over & Under

Amy

Warm Up
500 meter Row
Thenโ€ฆ

40s On|10s Off at each Station
-Burps
-BB Jump Shrug High Pull

-Plank Up to Push Up Over the Barbell
-BB Front Squat*

-Burpees
-Tall Clean

*2 second pause in the bottom

Mobility
Quad Rolling

Strength
E2MOM6
Back Squat*
-3 Reps

*Full Pause At The Bottom

E2MOM8
Back Squat
-3 Reps

WOD
500m Row
20 Burpee Lateral Jumps
10 Squat Cleans 175|115

Rest 2 Minutes

10 Squat Cleans
20 Burpee Lateral Jumps
500m Row

Level 4- 155|105
Level 3- 135|95
Level 2- 115|75
Level 1 โ€“ 95|55

Extra Work
3 Rounds
20 T2b
20 Cal Ski
20 GHD Sit Ups
Rest 1:1

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