Run 400m, Row 500m without straps (can do in either order)
Shoulder to OH Complex from the rack:
2-3 warm-up sets then 4 work sets of:
1 Strict Press + 2 Push Press + 2 Push Jerk
14 min EMOM:
Evens: 1 Snatch Deadlift + 1 Hang Power Snatch + 5 OH Squats (70-75% 1RM Power Snatch)
Odds: 30-45 second plank hold
504-861-0610 (call or text)
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GoRuck Oct 26th
Marks Daily Apple
Motor City CrossFit
Beyond the Whiteboard
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