WOD
Primer
2 Rounds
10 Banded Rows (1sec pause at top) https://bit.ly/2chzH2E
25ft OH Walking Lunges
10ea/side Plank Shoulder Taps
Conditioning
AMRAP in 16 Min:
20 Dumbbell Hang Clean and Jerks (50/35)
10 Deadlifts (225/145)
200M Run
Strength (after)
Midline (Repeat)
2 Rounds:
30 Seconds Single Arm Kettlebell Overhead Hold (Left) + 15 GHD or V-Ups
30 Seconds Single Arm Kettlebell Overhead Hold (Right) + 15 GHD or V-Ups
30 Seconds Double Kettlebell Front Rack Hold + 15 GHD or V-Ups
Extra
Row Capacity
6 Rounds, 90 sec on / 30 sec off:
for Max Meters in Each Round