WOD-
1/2 Rowing “Clovis”
5 Mile Row (8000 meters)
75 Burpee Pull-ups
*Break up however you like,
**40 MIN CAP
SPRINT-
As many rounds as possible in 17:00 of
20 Suitcase dumbbell deadlifts (10R/10L)
15(10) Calories on the bike
20 Single arm dumbbell hang power clean to overhead
(10R/10L)
20 Double unders
*After workout, on your own time:
2 Rounds of
10 strict pull ups
10 kipping swings
Rest ~:90 between sets
**If you can do 10 strict pull ups unbroken
do strict chest to bar pull ups.
This will be programmed every M and F for the next
8 weeks or so.”
