Monday – Let’s do this!

Skill Work
6 min emom
clean pull
power clean
hang power clean
high hang power clean
Full clean
Go light and work on technique!
Clean (4×2 90%)
Metcon (AMRAP – Rounds and Reps)
10 Min amrap
10 med ball cleans
12 OH Med ball lunge
14 Med Ball Sit Ups
16 Med Ball Kayakers
14/10 (rx+) 20/14
Nov 2020 Row 250M (Time)
Set rower to 250 M for exact time
Nov 2020 500m Row (Time)
Set rower to 500M for exact time
Nov 2020 1000M Row (Time)
Set rower to 1000m for exact time
Nov 2020 2000M Row (Time)
Set rower to 2000 meters for exact time
Total Distance Rowed (Distance)
Total Distance rowed in meters – using wodify, add previous total to new daily total and update as you go.