Warm-up:

EMOM 10 Minutes:
Minute 1: Row
Minute 2: 7 Shoulder Press w/bar
Minute 3: Row 
Minute 4: 7 Front Squat w/bar
Minute 5: Row
Minute 6: 10 Rack Deliveris w/bar
Minute 7: Row
Minute 8: 5 Clean & Jerks w/bar
Minute 9: Row
Minute 10: 4 Wall Climbs

Mobility:

Shoulder Smash

Announcements:

#Rowvember is well underway!
Don't wait any longer. Start rowing and log some meters!
Official directions on the FB group page.

Push Day:

Shoulder Press:
1x3@ 75%
1x2@ 85%
5x1@ 90%

Skills & Technique: (Click below for links to more info)

Wod:

Ricky Martin 

Run 800m
Then 4 Rounds for time of:
5 Clean & Jerk @70% of C&J 1RM
10 Handstand Push-ups
Run 200m
5 Ring Dips 

For time:
Time Limit: 18 Minute

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