WARM UP:
250 M. Row (Easy)
250 M. Row (Sprint)
250 M. Row (Moderate)
250 M. Row (Sprint)
*Rest 1-2 Min. or work with a partner
SKILL:
3×10 Hollow Rocks
Pair With:
3×5 Hollow Taps
LIFT:
Front Squat
3×3 (70-80%)
WOD:
“AND THEN”
21-15-9
Back Squat (185/125) (165/115) (155/105) (135/95)
KB Swing (53/35) (44/26) (35/20)
Rest 2 Min.
21-15-9
Front Squat (115/75) (95/65) (75/55) (65/45)
KB Swing (70/53) (53/44) (44/35) (35/26)
*This should be a sprint. Do your best and have fun!
**Sqts will be done from the rack
POST WOD:
Coach’s Stretch
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