170329 ~ Push And Row Conga!

Strength:

“Push & Row Conga”

1 60’Sled Push

ME Row

**Sled starts at (90/45#) Weight increases (25/15#) once everyone has completed the entire length.

(20 min AMRAP)

Conditioning:

Air Force

Complete For Time

20 Thrusters (95/65 lbs)

20 KB High Pulls (70/50#)

20 Push Jerks (95/65 lbs)

20 Overhead Squats (95/65 lbs)

20 Front Squats (95/65 lbs)

**EMOM 4 Burpees beginning at the start of the WOD**

 (20 min Cap)

Cash Out:

“Durante’s Core”

5 Rounds

10 Hollow Rocks

10 V-Ups

10 Tuck Ups

10 second Hollow Hold

1 minute Rest

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