WARM-UP:
*Active Stretch, then:
*400m Run/ Row
*10 x Push-Up + Hop-In
*5 x Clean Pull
*5 x Shoulder-2-Overhead
*5 x Back Squat
*1 min. OH Barbell Hold
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WOD 1:
2 Rounds for Time -
*1000m Row
-no rest-
12-9-6-3 x
*Power Clean (a: 155/115, i: 135/95, b: 95/65)
*Box Jump (a: 30/24)(b/i: 24/20)
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-3 MINUTE REST-
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WOD 2:
2 Rounds for Time -
*800m Run
-no rest-
12-9-6-3 x
*Sumo Deadlift High Pull (a: 135/95, i: 115/75, b: 75/55)
*Ring Dip
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