Warm Up
A) 3 Rounds:
– 20m High knees
– 20m Butt kickers
– 5 burpees
– 10 step ups
– 10 knee raises
B) 3 Rounds (Bar or Sandbag):
– 10 Deadlift
– 10 Bent over rows
– 10 PVC Good mornings
WOD
Buy-in (45 cal row or bike)
Then…
5 minute AMRAP
– 9 Power Cleans (#135-95) or Sandbag
– 21 Double unders or 42 Singles
5 minute rest
Then…
Buy-in (30 Cal row or bike)
Then…
5 minute AMRAP
– 6 Power Cleans (#185-135) or sandbag
– 21 Double unders or 42 singles
5 minute rest
Then…
Buy-in (15 cal row or bike)
Then…
5 Minute AMRAP
– 3 Power Cleans (#225-155) or sandbag
– 21 Double Under or 42 Singles