ENDURANCE-
Row or Run
2 x 10:00 with 2:00 rest between each
interval
RPE = 3 – 5
WOD-
For time:
100 Power cleans
Every minute on the minute including 0:00
perform 5 sit ups
Programmed in the gym, the weights would
be 115#-155#(75# – 105#)
Mods:
Hang power cleans
Use DB or KB’s or any other object
If only one DB or KB, do 1 minute on the
Right side, and alternated sides each minute
Sit ups
Reverse crunches or :10 hollow hold
