Wednesday, June 12, 2019

1460073646264.png

(Glycolytic)

WOD Review then warm up all together: 3x: 100m bike, 5 BB clean deadlifts, 5 BB hang cleans


SOD

In 15 minutes, build to a challenging Hang power clean

Fitness SOD option: 10 min AMRAP

10 MB Squat cleans

200m Run

15 Ab-mat sit-ups


WOD

7 Rounds on the 3:00 (21 mintues total)

23/18 cal Bike

5 Hang power cleans (135/95) (50+ 95/65)


*If you have less than 20 sec rest, reduce bike calories next round.