WARM UP: Squat/Hip Prep
STRENGTH: Back Squat 5-5-5-5-5 (40%-50%-55%-60%-60%)
WOD: Row 1000 meters (6 minute time cap)
After the time cap Rest 1 minute.
Then perform for time:
5 Rounds
12 Box Jumps
9 Deadlifts (135/95)
6 Hang Cleans (135/95)
Score total time of both workouts
Group Times: 6,7,8,9 AM, Noon, 4,5,6 PM
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