Tuesday- 500 Row

Warm Up

2-3 Partners
accumulate 2K Row
*No more than 10min to finish

Strength

EMOM 10

3 Power Cleans + 3 Front Squats+ 3 Jerks

Rec: 65/95
Rx: 105/155
Rx+: 125/185

**Technique must be close to flawless
If your still working on tech. then lower weight and increase reps for form…
working no longer than 30-40 sec each min

WOD

4x500m Row

2 minute rest after each Row

*Record slowest time

Extra

100 Dumbell leg curls

100 band pull aparts

VOD

“I am the Alpha and the Omega—the beginning and the end,”[e] says the Lord God. “I am the one who is, who always was, and who is still to come—the Almighty One.”

– Revelation 1: 8