Warm up: 3 in 3
Air Squat
Push-ups
Sit-ups
Strength: 15’ to find 1RM Back Squat
WoD: For time
750m Row
Then,
21 – 15 – 9
KBS (1.5/1.0 pd) a) 1.0/.75 b) .75/.5pd c) <= .5/.25pd
Ring Push-ups a) Ring Push-ups from Knees b) Hand Release Push-ups c) HRPU from knees
Then
250m Row
MOB: Roll Posterior Chain & Quads / Lax Pecs