Strength
3x3 bent over rows 90% of Clean
3x3 push jerk
WOD
Every 3 minutes for 15 minutes
100 meter run [red rail]
-box jumps 24/20
-push ups
100 meter run
-kb swings 52/35
-10 air squats
* 10 reps Rx, 8 reps Int, 5 reps Beginners
* whatever time is left in each 3 min segment is rest
* the score is the slowest time out of the 5 rounds
*if you can not finish a round, your default score is 3:00
OT
Max plank
No comments:
Post a Comment