Timer 8.3
full body burner
40:20
1st and 2nd lap - 2 sets
3rd Lap - 1 Set :Burner
Water break between 1st and 2nd lap. No water break between 2nd and 3rd.
Circling the room
-Mixture of upper body lower body cardio and core movements
Sleds push pull
Bicycle crunches
Knee get up box jumps
DB lat raise to front raise 20/10
Rig BB thrusters 95/65
Rip 60 rows
KB Bentover single arm rows 55/35
Rowers
Star holds
On the 2:30 x 5 Sets: 3 Cleans 3 Push Jerks *Start First Working Set at 60% Build From There Each Set WOD: 30min time cap For Time (with a Partner) You go I go: 6 rounds of 'Cindy' 2 rounds of 'DT' 5
On the 2:00 x 5 Sets: 3 Push Jerks *Start First Working Set at 60% Build From There Each Set Every 2min Set 1: 3 Cleans @ 40% Set 2: 3 Cleans @ 50% Set 3: 3 Cleans @ 60% Set 4: 2 Cleans @ 75% Set 5:
Bench press: push ups 10 Empty BB bench press Build to 70% On the 1:30 x 10 Sets: 5 Bench Press @ 70% Power Snatch For Total Load: 12-9-6 Unbroken Power Snatch Rest 2 Minutes Between Sets. Substitutio