WARMUP/MOBILITY
5 mins running & jumping drills
WOD A
What Do You Mean?
90 secs per station, 3 Rounds for total reps (18 mins):
1) Assault Bike
2) 50′ Shuttle Runs
3) Row
4) Box Jump Overs 24/20″
*Start on any station but MOVE IN ORDER. Do not try to set out of the gate too fast, treat this like an 18 min jog, looking for a sustainable pace from the get go
WOD B
604 Deadlift / Clean Complex
E90SECS x 7 sets (10.5 mins):
7 Deadlifts
5 Hang Power Cleans
3 Power Cleans
*Rules to get your complex “Rx”:
-Same weight must be used across all 7 sets
-All 15 reps must be unbroken, every round
-If you have to break a set or drop the weight down then record your weight used but not as Rx
Accessory
3 rounds:
Max GH Raises
5 KB Arm Bars with 5 sec hold each rep – complete all 5 on one arm before changing to the other
