Wednesday 11.30.22

WARMUP

8 min AMRAP

1 min cardio

10 world’s greatest

10 banded side steps

10 KBS

10 DB Strict Press

Then..

BB Warmup w/ Coach

WOD

For Time:
Row 100 meters
10 Clean and Jerk (135/95)
Row 200 meters
9 Clean and Jerk (145/100)
Row 300 meters
8 Clean and Jerk (155/105)
Row 400 meters
7 Clean and Jerk (165/110)
Row 500 meters
6 Clean and Jerk (175/115)
Row 600 meters
5 Clean and Jerk (185/125)
Row 700 meters
4 Clean and Jerk (195/135)
Row 800 meters
3 Clean and Jerk (205/145)
Row 900 meters
2 Clean and Jerk (215/150)
Row 1000 meters
1 Clean and Jerk (225/155)
Goal: Sub 40 min STRICT TIME CAP: 45min