Warm Up:
Shoulder/chest smash with med balls 3 x 20 sec
3x10 passovers
3x5 clap push ups
Press:
Push Jerks
15 mins Heavy 6
10mins 2x6@90%
1xmax @70%
WOD: Partner Wod
3 rounds (each will row 3 times )
partner1: 600 meter row
partner 2: amrap of "Cindy"
for time and rounds
Cindy = 5 Pull ups
10 Push ups
15 Squats
Programme by Rob
Results
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