Wednesday 11/11
A. WARM-UP x3
-x10+x10 arm circles
-x10+x10 leg swings
-x10+x10 T-openers in lunge
-x10 floor hip openers
-30sec hang
B. E1.5M FOR 9MINS
x1 clean + x2 hang cleans (BOTC)
C. EMOM FOR 4MINS
x1 clean (BOTC)
D. WOD
(i) AMRAP 7MINS
10/7cal Bike
5 power cleans
7 Pull ups
rest 3mins
(ii) AMRAP 7MINS
10/7 Row
5 Power cleans
7 Pull ups
Sc: 50/35kg, Beg1: 40/30kg, Beg2: 25/17kg