07.11.22
barbell complex : build to 65% of 1rm clean &
barbell complex : build to 65% of 1rm clean &
4 rounds : every 8-min 80 double unders 40 sit
for time w/partner 1-mile run (alternate 200m or 400m) 50
"HELEN" 3 rounds 400m run 21 kb swings (24/16) 12
bench press : 5 x 4 @ 70-80% 5 rounds
back squat : 5 x 4 @ 80 % of
barbell complex : build to 70-75% of 1rm snatch, then
for time (40-min) "Morrison" 50 - 40 - 30 -
7 rounds : e4mom 20 oh lunges (alternating legs) (45/35)
Coach Joe & Andrew Birthday WOD row 1987m 7 rounds