SWOD
Every 90 seconds for 12 minutes (8 sets), complete:
Front Squat x 2 reps
– increase load as possible –
WOD
Complete as many rounds and reps as possible in 15 minutes of:
200m Row
12 Deadlift (155/105)
200m Row
9 Hang Power Clean (155/105)
200m Row
6 Shoulder to Overhead (155/105)
……….
BURN
6 min/station with 1 min rest between:
Station 1
200m Run
20 DB Canoe Halos
20 Supermans
Station 2
20 DB Jacks
20 Front Leg Hops
20 Triceps Dips
Station 3
20 Med-ball Sit-ups
20 Plank Skiers (2 for 1)
20 Med-ball Russian Twists
Station 4
20 Skaters
20 Bench Hops
20 Med-ball Cleans