9/25/2020

Warm-up
Warm-up
3 x
1:00 Row
5 Rope Rows R/L
8 Single arm DB Hang clean to press R/L

Shoulder Mobility
Shoulder to overhead review/warm up

Metcon
Metcon (Time)
55/40 Cal Row
into
15-12-9-6-3
Shoulder to Overhead 155/105
5-4-3-2-1
Rope Climbs
into
55/40 Cal Row

22:00 CAP

30-24-18-12-6 Ring Rows for Rope Climbs