STARTER WOD - 11 MIN TIME CAP
10 R.F.T (ALT ROUNDS)
8 GTOH (42.5/30)
10 BURPEES
1 MIN REST
MAIN WOD - AMRAP IN 15 MINS
(ALT ROUNDS)
4 HANG POWER CLEAN
3 FRONT SQUATS
2 HANG SQUAT CLEANS
1 PUSH PRESS/JERK
(50/35)
1 MIN REST
DESSERT WOD - FOR TIME
(SPLIT REPS)
100 DOUBLE UNDERS (200)
50 CAL ROW
80 DOUBLE UNDERS (160)
30 CAL ROW
60 DOUBLE UNDERS (120)
10 CAL ROW
Warm Up: 3 Rounds 15/12 Cals 10 RDL (E/B) 10 Hang Power Cleans (E/B) 30 Secs Overhead MB Stretch WOD: RXD Option: For Time: 15 – 14 – 13 – 12 – 11: Burpees Over Rower 250m Row 10 – 9 – 8 – 7 – 6: Powe
Warm Up: 2 Rounds 15/12 Cals 10 Back Squats (E/B) 10 Step Ups 10 Hang Snatches (E/B) WOD: AMRAP RXD Option: Part A: AMRAP in 3 mins Back Squats Weight x Reps = Score *** Rest 3 mins *** Part B: AMRAP
Warm Up: 2 Rounds 15/12 Cals 10 Straight Leg Sit Ups 10 Press Ups 10 WBS WOD: Every 5 mins x 5 RXD Option: Every 5 mins x 5 9 T2B 15 HR Press Ups 21 Thrusters (50/35) 15 HR Press Ups 9 T2B *** If you