Wednesday, April 5, 2023

Conditioning
AMRAP 20
30/22 Calorie Row (FX: 20/15)
21 Chest to Bar Pull-Ups (FX: Pull-Ups)
15 Deadlifts (225/155) (FX: 155/105) (RX+: 245/165)
9 Bar Muscle-Ups (FX: Chest to Bar Pull-Ups) (RX+: Ring Muscle-Ups)

Finisher
2-3 Rounds for Quality
20 Deadbugs
10 Prone Swimmers

Optional Post-WOD Cooldown
1:00-2:00/1:00-2:00 Lacrosse Ball Mash Shoulders
1:00-2:00/1:00-2:00 Foam Roll Lats
1:00-2:00 Straddle Stretch w/ Rig