August 26, 2015

SKILL: 3 X 250 m row sprints – 2 min recovery between

WOD:For time, 40-30-20-10x reps
KB swing 
Alternating floor press 
Goblet squat 

OLYWOD 

STRENGTH: 10 rounds- Every 90 seconds, compete:

-1x clean pull + 1x clean + 1x jerk (work up in weight every as you progress through rounds)

WOD: For total reps, 2 rounds

-60 seconds max rep clean and jerk 

-60 seconds rest

-60 seconds max rep box jumps

-60 seconds rest

-60 seconds max rep pull ups 

-60 seconds rest