06 Nov WOD- Tuesday, Nov 7

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Strength:

Every 90 sec x 8 sets
Power Clean + Front Squat + Hang Squat Clean

WOD:

for time
Run 800m
30 Cleans
Run 800m

Power or squat cleans O.K.

Lv1: 115/75
Lv2: 155/105
Lv3: 185/125

6pm Lite N Tite:
WOD:

Row 800m
5 rds Sarah
Run 800m
4 rds Sarah
Row 500m
3 rds Sarah
Run 400m
2 rds Sarah
Row 250m
1 rds Sarah
Run 200m

Sarah=
5 Burpees
10 Ball slams
15 Air squats

Strength:

2-arm Bent over Rows with DB/ KB
4×15
Super set with 25 hollow rocks

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