WOD-
Every :90 x 10 complete the following complex:
1 Power clean + 1 push press + 1 push jerk
Then:
For time:
30 Shoulder to overhead at 70% of today’s heaviest complex.
*Every time the bar is put down, complete 4 bar facing burpees.
*6:00 time cap
Post to BTWB
SPRINT-
20 min ladder
1-2-3-4-5-6-7-8-9…….
10 Meter Shuttle Run
Kettlebell Swings 53#(35#)
ROWING-
Week 1:
2k Test
OR
2 x 2k
1) 500m @24, 26, 28, 30 spm
Rest 5 min
2) 500m @30, 28, 26, 24 spm
