WOD-
Every :90 x 6
3 Behind the neck wide grip push press @ 60 – 70% of your 1 rep overhead squat
At the 10:00 mark:
Every :90 x 6
3 Overhead squats @ 70% of your 1 rep overhead squat
*Use the same weight for all 6 sets
At the 21:00 mark:
As many rounds as possible in 14:00 of
10 Single arm dumbbell hang squat clean right arm 40#(25#)
10 Box jump overs 24″(20)
10 Single arm dumbbell hang squat clean left arm 40#(25#)
10 Calories on the bike, rower, or ski erg
SPRINT-
With A 20 Minute Clock:
5 SlamBalls
5 Push Ups
5 Air Squats
5 Bike Calories
10 SlamBalls
10 Push Ups
10 Air Squats
10 Bike Calories
Continue adding 5 reps to each movement.
