November 12, 2014

ENDURANCE: 3 x 300 m row sprints w/ 2-3 min recovery

WOD: 12 min AMRAP

6 x deadlifts 

12 x box jumps 

18 x sit ups

OLYWOD

STRENGTH: In 20 minutes, build to a heavy 20 minute clean and jerk

WOD: 4 rounds, for max reps

:30 high hang power clean

:30 burpees

:30 back squats

:30 V ups

1 minute rest