.

Pre WOD/Skill Work
Row 1000 Meters

7 X 1     3 Hang Squat cleans, on your 3rd Squat Clean go into a Jerk
Go Heavy Rest 60 Seconds between sets.

Rest 90 Seconds


WOD:
 Run 400 meters
40 Hand Release Push Ups
30 Walking Over Head Lunges 15/R and 15/L 24kg (16kg)
20 Power Cleans 115# (75#)
30 Hand Release Push Ups
20 Walking Over Head Lunges 10/R and 10/L 24kg (16kg)
10 Power Cleans 115# (75#)
Run 400 Meters