WOD-
In 12:00, Build to a heavy 5 rep touch and go power clean
Rest 4:00 then,
For time:
10-9-8-7-6-5-4-3-2-1
Power cleans (Use 60 – 70% of today’s 5 rep)
3-6-9-12-15-18-21-24-27-30
Calories on the rower
SPRINT-
9 Minute AMRAP:
9 MedBall Cleans
9 MedBall Sit Ups
100m Run with MedBall
Rest 3 Minutes
7 Minute AMRAP:
14 MedBall Walking Lunges
14 Russian MedBall Twists
100m Run with MedBall
Rest 2 Minutes
5 Minute AMRAP:
5 MedBall Jumping Squats
5 MedBall Russian Sit Ups
100m Run with MedBall
