Updated: Jan 26, 2019
Warm up: 3 rounds
bear Crawls
3 broad jumps
10 sec bar hang
Strength: Power clean (up weight every 2 min)
for 10 min, every minute on the minute perform 5 power cleans
WOD
50 Goblet squats (25/35 lbs)
> each break/stoping point complete 20 sit ups
Warm up 5 rounds 25 plank jacks 20 mount climbers 15 sec plank hold 10 super mans 5 sit ups Strength: 3 pos carry 6 sets w Farmer, front...
Warm up 2 rounds row 400 m 25 dbl unders 4 inch worms 30 second quad stretch Strength: 5x3 over head squat WOD 3 rounds 200m run 10 power...
Warm up: Row 3 min 2 rounds 20 butt kickers/20 high knees - 4 burpees 20 butt kickers/20 high knees - 4 wall walks 5 inchworms 10...
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