WOD-
Every 2:30 x 7
2 Push press + 1 Push jerk
Rest ~ 5:00 then,
With a 4:00 clock:
Run 400 meters
With the remaining time
As many shoulder to overhead *
Rest 2:00 x 3 rounds
*Pick your own weights. Start with your heaviest weight and
go down each of the 3 rounds.
SPRINT-
10 Minute AMRAP:
20 DB Goblet Squat
10 DB Box Step Overs
Bike/Row 20 Calories
Rest 3 Minutes, Then:
12 Minute AMRAP:
20 DB Walking Lunges
10 Burpees
Bike/Row 20 Calories
