Friday – 220513

Friday – 220513

SWOD

Every 2:30 minutes for 8 sets, complete:

Sets 1-3
Pause (3 sec) Back Squat x 5 reps @ 65% x 1 set, 70% x 2 sets

Sets 4-8
Power Clean + 3 Push Jerk @ 65% x 2 sets, 70% x 3 sets

WOD

4 rounds for time of (12 min cap):
Run 100m
20 Good Mornings (45/35)
20 Abmat Sit Ups

……….

BURN

Complete as many rounds and reps as possible in 4 minutes of:
4 Alternating Sandbag to Shoulder
8 Push Ups
12 Air Squats

– rest 1 min, repeat for total of 5 rounds –

search

WOD