Thursday, January 11, 2018

Posted by on Jan 10, 2018 in WOD | 0 comments

PreWOD – 500m Row

Three Rounds

  • 10 Med Ball Cleans
  • 10 Pull Ups/Ring Rows
  • 10 Overhead Squats – Empty Bar/Dowel

4 Cycles Of:

  • AMRAP 4
  • 30/25 Cal Row/21/18 Cal AirBike
  • 20 Alt DB/KB Snatches 50/55/35
  • Max Clusters 95/65 75/55
  • 4 Min Rest

Cluster – Squat Clean Thruster. Each rep begins from floor. Squat Clean/Power Clean Front Squat And continue to finish thruster. No second knee bend jerk movements.

No dumping bar with 10/15s on in.

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