Warm-Up
800m run
2 x (all with PVC)
10 good mornings
10 front squat
10 lunges with PVC in front rack
10 squat cleans
WOD: (A: 10 min max; B: 15 min max)
A) 4x 30 second sprints on rower with approx 70 second rest between sets – in groups of 3, one person will row as fast as they can for 30 seconds and then switch out with the next in line. A transition time of about 5-10 seconds will be allowed between rowers and then the next 30-second timer will begin.
B) For time (and from the ground):
15 front squats (135/95lb)
15 push press/jerk
15 lunges w/bar in front rack
15 power cleans
15 bar-facing burpees
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