WOD
Warm-up
Shoulder Press (Weight)
In 10mins hit a heavy single strict press
Met Con (Time)
For time:
800m run
16 gorilla row
8 dual KB squat clean
30 Push Wall Balls
400m run
16 gorilla row
8 dual KB squat clean
30 Push Wall Balls
800m run
800m run
16 gorilla row
8 dual KB squat clean
30 Push Wall Balls
400m run
16 gorilla row
8 dual KB squat clean
30 Push Wall Balls
800m run
ADV Option:
400m run
25 power cleans @ 40/60kg
25 wall ball
800m run
25 wall ball
25 power cleans
400m run
15m out and back walking lunge
10 Strict Press
10 Burpees
20 Alternating single leg V-ups