201020 - “Rowver Bar”


Warm up:

Cardio

Mobility

Barbell Warm up


Skill/Strength:

6-4-2-6-4-2-6-4-2 Back Squat

65%-70%-75%

70%-75%-80%

75%-80%-85%


WOD: 1 Round for time

Rx:

500M Row

30 Front Squats (95/65)

15 Burpees Over Bar

Scaled:

400M Row

30 Goblet Squats

15 Burpees

Sport:

500M Row

30 Hang Squat Cleans (115/75)

15 Bar Facing Burpees


Mobility:

Quad FR

Glute FR