WOD-
Row 5,000 meters
Post times to comments and BTWB
SPRINT-
50-40-30-20-10
Ab-mat sit-up
25-20-15-10-5
Calories on assault bike
10-8-6-4-2
KB sumo deadlift high pull, 70#(53#)
WEIGHTLIFTING-
Power Snatch: 3, 3, 2, 2, 1, 1, 1
Power clean + Power jerk + Split Jerk: (1+1+1) x 5 sets
Back Squat: 5, 3, 1, 5, 3, 1, 10, 10
3 Sets of:
10 DB Z press
10 DB hammer curls
10 Ring push ups
10 Bent over barbell rows
3 Sets of:
30 Russian twists
20 KB side bends each side
50 Flutter kicks
