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Monday 8-17-15 WOD

16
Aug

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