WOD-
With a 4:00 clock
15 Wallballs, 20#(14#) 10′(9′)
30 Medicine ball cleans, 20#(14#)
In remaining time, as many calories on the rower as possible
Rest 3 minutes
x 4 rounds
Post to BTWB
SPRINT-
With a partner
30 Ring Dips
200 Cal Bike
150 KBS (53/35)
100 Burpees
WEIGHTLIFTING (This is the last week of the current cycle)
Power Clean + Push Jerk
Work up to a heavy single in 15:00
Clean plus Split Jerk
Work up to heavy single in 15:00
Front Squat
5 x 1
