Lots of moving parts today guys, we’ll get in and get right moving with a 6 minute piece designed to heat up your core temperature, and activate your mid line. Once thats we done we jump pretty much right into the WOD which has some heavy weight and some higher level skills. Once that’s done, we want to teach our bodies that we always have more left in the tank, go right into 4 minutes of alternating rowing. The mindset should be to go all out during the main WOD, don’t hold back thinking about the row portion.

For 6 minutes moving at 70%
Suitcase Carry x 4 Lengths LRLR
Row 14/12 Calories
1 Round Strict “Cindy”

Rest 2 Minutes Then
AMRAP in 12 Minutes
4 Squat Cleans (185/130)
8 Handstand Push-ups
4 Bar Muscle Ups

Immediately Following the 12 Minute AMRAP
In Teams of 2

AMRAP in 4 minutes

Calorie Row
(alternating every 10 calories)

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