Monday 8-17-15 WOD

Performance	Fitness
Every 3 Minutes for 15 Minutes	EMOM for 10 Minutes
3 Deadlifts	5 Front Squats
3 Hang Squat Cleans	10 Renegade Row
3 Jerks	*Make sure you are using weights that allow you to finish in the minute
Calories on Assault Bike 15/10	Rest 5 Minutes then:
*Loading is 70% of max clean & jerk
	For Time:
Front Squat	400 Meter Row
Perform a set every 90 seconds	40 Shoulder To Overhead
70%/5, 75%/4, 80%/3, 85%/2, 90%/1, 90%+/1, 90%+/1, 80%/5, 75%/7, 70%/7	400 Meter Row
	Rest 2 Minutes
For Time:	30 Calories on Assault Bike
10 Rounds for Time:	30 Box Jumps
5 Shoulder to Overhead 60/44kg	600 Meter Run
5 Toes to Bar

Performance