Monday, January 8, 2018k

Posted by on Jan 8, 2018 in WOD | Comments Off on Monday, January 8, 2018k

Row 500m / AirBike 1200m

then

Three rounds of:

  • 10 Burpees
  • 30 Double Unders / 90 Single Skips
  • 30s High Plank Hold

Strength – Back Squat 4×10 Every 90 sec.

WOD

For time: (20 Min Cap)

1-2-3-4-5-6-7-8-9-10 Clean & Jerks 135/95

1 Round of Cindy between each.

(A round of Cindy = 5 Pullups, 10 Pushups, 15 Squats)

Example.

  • 1 C/J, then 1 Round of Cindy.
  • 2 C/J, then 1 Round of Cindy and so on…

Choose appropriate weight for you!