Author: arnie

10-15 MIN
1 REP MAX POWER CLEAN
WOD
4 ROUNDS
15 -POWER CLEANS 85/115
50 MT OH LUNGES W/PLATE
400 MT RUN
30 DUBS

PARTNER WOD
2 RDS
50 BURPEES
50 HANG POWER SNATCHES 65/95
50 PULL UPS
50 SQUAT CLEANS
800 MT RUN

WARM UP
GRAB A PARTNER
PROWLER RELAY 50 MT EACH X 2 25/45
BIKE RELAY 20 CAL EACH X2
ROW RELAY 20 CAL EACH X2

WOD
10 RDS
200 MT RUN
10- HAND RELEASE PUSH UPS

4 RDS
15 CLUSTERS 65/95
30 DUBS
15 BOX JUMPS

21-18-15-12-9-6-3
WALL BALLS
POWER CLEANS 85/55
400 MT RUN ROUND 18,12 AND 6

20 MIN AMRAP
12 BURPEES
12 KB SWINGS 55/70
12 PULL UPS