04-09-2023

FITNESS

STRENGTH
Every 2′ for 10′
7 back squat
same weight across all sets

WOD
Team of 2
1000m row/run
30 clean jerk 60/40
100 du each
800m row
30 clean and jerk
100 du each
600m row
30 clean and jerk
100 du each
400m row

BURNOUT

-FOR TIME-

-1500/1200m row/ski
-50 wallballs
-30 push ups
-200 du/400 su
-30 push ups
-50 wallballs
-1500/1200m ski/row

LEVEL 4

Strength
EMOM x 6min
1 x Clean Pull
2 x Hang Power Cleans
3 x Push Jerks

Workout
For Time
75 x Wall Balls
30 x Hang Clean and Jerk
75 x Leg Raises
*Every 2min complete 8 x Burpees Over Bar
Including 00:00