W.O.D  Complete Each time frame AFAP

In 3, 6, 9 and finish

  • 20 x Cals on Rower
  • 30 x Wall Ball 20/14
  • 20 x TTB
  • 30x KB Swings
  • 20 x HSPU
  • 30 x Box Jump Overs 24/20
  • 20 x Clusters 115/85

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OLY Group: 

  • Back Squat: 80% x 3, 85% x 2 (2), 90% x 1, 85% x 2
  • Bear Complex:  Power Clean + Front Squat+ Power Jerk+ Back Squat + Power Jerk 10 reps
  • 3 sets of 10 KB Snatches (choose weight that allows unbroken reps)
  • Weighted Planks 35# x 3 Max effort planks
  • GHD Hamstring: 3 sets to BURN