WOD:

1a) 1 round of:

1000m Row

40 Wall Balls

Rest 5 minutes

1b) 3 rounds of:

19 Calories Rowed

19 Wall Balls

For Part a perform the 1K at moderately hard pace, and the Wall Balls are meant to be done unbroken. If you don’t have that capacity, or 40 reps is a max effort, scale to a size of reps that you can perform unbroken and have plenty of reps left in the tank.

2) 4 sets of:

12 GHD Sit-ups

15 Box Jump Overs 30/24

30 Double-unders

Rest 60 seconds between sets.

3) Every 1:30 x 10 sets:

Power Clean +

Squat Clean

Drop and reset between reps. Perform at 60-80% of your max Power Clean (assuming your Power Clean is lower than Squat Clean)…regardless of percentages don’t build to loading that feel difficult, only lift as heavy as things feel good and clean.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE