WOD
Warm-up
Strength
Every 2mins for 5 rounds:
*change/adjust load to challenge
5 Deadlifts + 3 Power Cleans
Drop and re-set cleans.
*change/adjust load to challenge
5 Deadlifts + 3 Power Cleans
Drop and re-set cleans.
Met Con (Time)
3 rounds:
350/400m machine cardio
15 pull-ups
— Rest 2 mins –
2 rounds:
350/400m row
20 Wall Balls
— Rest 2 mins –
1 round:
200m run
25 Box jump, step down
350/400m machine cardio
15 pull-ups
— Rest 2 mins –
2 rounds:
350/400m row
20 Wall Balls
— Rest 2 mins –
1 round:
200m run
25 Box jump, step down
ADV Option:
4 rounds:
350/400m machine cardio
10 strict pull ups
NO REST Into
3 rounds:
350/400m machine (700/1km if bike erg)
20 Wall Balls
NO REST into
2 rounds:
200m run
30 Russian KB swing
200m run
5 Hands only inchworm + Push-up
10 Barbell Good Mornings (empty)
10 Back Squats (empty)
into
Empty barbell clean technique