Strength: OHS work. Take 14 M to work to a heavy single or a new 1 RM. After that take @ 80% & we will do an EMOM 5 M of 2-3 reps each minute. If mobility is an issue, you can do a power snatch. Same format.
WOD:So everyone is going to row 500 M once during this WOD. The first 4 people in the door will “buy in” with 500M. The second 4 will “cash out” with 500 M. The third 4 will do 500 M after teh second round.
5 RFT
10 deadlifts 60% 1 RM
8 lunges total with a plate overhead. 45/25
12 GHD or 20 Ab Mat
