190807 - “Rowlfing”


(Compare to 170926 & 180808)
 

Warm up:
Cardio
Mobility
Barbell Warm up
Dry Run
 

WOD: 3x 4 Min AMRAPs with 4 Min Rest
AMRAP #1
3 Rounds of 12 Deadlifts, 9 Hang Power Cleans, 6 Front Squats
Max Cal Row
AMRAP #2
2 Rounds of 12 Deadlifts, 9 Hang Power Cleans, 6 Front Squats
Max Cal Row
AMRAP #3
1 Round of 12 Deadlifts, 9 Hang Power Cleans, 6 Front Squats
Max Cal Row
Rx: (155/105)
Scaled: (60% of 1RM clean)
Sport: (185/135)
 

Mobility:
Circle-up
Quad LAX

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