STRENGTH:
Clean And Jerk
Complete 4 Sets Of 3 Reps @ 80% of 1 Rep Max
then
WOD 1:
Complete 3 Rounds for Time of:
• 21 Wall Ball (20/14)
• 21 Toes To Bar
Rest 10 Min
then
WOD 2:
Complete 3 Rounds for Time of:
• 30 GHD Sit-Ups
• 10 Bar Muscle-Ups
Rest 10-15 Min
then
ENDURANCE:
Complete 5 Sets for time of:
• 500 Meter Row For Time
• Rest 1:30 Between Sets
Record Cumulative Time
Shortcuts: