Tuesday, December 19, 2017

Posted by on Dec 17, 2017 in WOD | Comments Off on Tuesday, December 19, 2017

PreWOD – 250m Sprint Row/600m Sprint Bike

  • 3 Rounds
  • 10 OHS 45/35
  • 5 Burpees
  • :30sec HS Hold

Strength

A. Hang Power Cleans 4×3 Build Up

B. Push Press 3×3 Build Up

C. Clean And Jerk 4×2 Build Up

One minute between each movement.

WOD

For time:

Four rounds for time of:

  • 15 Bar-Facing Burpees
  • 15 Overhead Squats 95/65
  • 10 Toes-to-Bar

Time Cap: 16 Minutes