Wednesday Aerobic Warm Up + Cl&J + Row Intervals + Tester
3 rounds not for time:
Bike 2 min
25 sec Hollow Body
25 sec Arch Body
16 Alt Step Ups
+
A. Hang Clean + Front Squat + Split Jerk, tough complex
B. Overhead Walking Lunges, 4 x 16 steps, rest as needed
+
4 sets Row 1 min @ 2:03/500m, Rest 20 sec
Rest 3 min
1 x Row 4 min @ 2:06/500m
Rest 3 min
For time:
3 rounds for time:
25 KB Swings, 53#
12 Burpee Box Jumps, 24”
A: Workd up to 175
B: first round I did 65# including the bar, dropped to 55 legs were exhausted and hurting, traps and back still sore from Monday.
Complete all rows
3rds for time:
Legs and back were spent felt exhausted overall total time 11:17
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