WOD-
For time:
Run 400 Meters then,
25-20-15-10 -5
Shoulder to overhead 95#(65#)
1-2-3-4-5
Rope Climbs
Then,
Run 400 Meters
SPRINT-
Every 3 Minutes x 6:
10 Single Arm Hang DB Clean and Jerk (R)
10 Single Arm Hang DB Clean and Jerk (L)
10 Air Squats
10 KB Swings
10 Kickbacks*
Rest remainder of the 3:00
*Kickback = top half of a burpee. Drop to a plank, jump up
Rest until 20:00, Then:
EMOM Death by Burpees
2-4-6-8-10.. (10 minute max)
Continue to add 2 burpees each minute. At burpee failure cut reps in half and continue until 10 minutes.
