WOD-
HEAVY DAY:
7 x 1 Strict Press
7 x 1 Push Press
7 x 1 Push Jerk
Sets are on the minute and bar comes from the floor
SPRINT-
With a 10:00 clock
Row 2000(1600) meters
With remaining time
Max effort push ups
Rest 2:00 then
With a 10:00 clock
Bike 120(80) calories
With remaining time
Max effort toes to bar
