WARM UP:
3 x 750 M. Row
Set 1 = 250 Easy, 250 Mod., 250 Hard
Sets 2 & 3 = 500 Mod., 250 Hard
*Rest 2 Min. between sets
**Do Shoulder and Hip Mobility during your rest time.
SKILL:
3 x 3 Weighted Pull Ups
*Go as heavy as possible
PAIR WITH
3 x 10/7 GHD Sit Up
LIFT:
Back Squat
5 @ 65%
4 x 5 @ 75%
WOD:
“THE VISION”
5 Min. AMRAP
Squat Clean to Overhead (165/115) (155/105) (135/95) (115/75)
2 Min. Break
For Time
2000 M. Row
*Score is total reps and row time.
POST WOD:
Roll & Stretch
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