April 29, 2015
ENDURANCE: 3 x 200 meter row sprints (2:00 recovery between)
WOD: 10 rounds for time,
3 x overhead squats
10 x wall balls
OLYWOD!
STRENGTH: 2 Position Hang Power Cleans – 2, 2, 2, 1, 1, 1 – high hang + mid shin, rest 1:30 for the sets of 2’s and 1:00 for the sets of 1’s
NOTE: for the sets of 2 you would do a high hang + a mid shin, then a high hang + a mid shin. For the single rep, you just do a high hang + a mid shin
WOD: 4 Rounds @ hard pace:
30 Seconds Max Reps Kettlebell Swings
30 Seconds Max Burpee Box Jump Overs
30 Seconds Max Reps Shoulder to Overhead
30 Seconds Max Reps Double Unders
*Score total reps