180808 - “Rowlfing”

(Compare to 170926)

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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