Strength
No Strength
WOD
Finish For Time in Groups of Three (One working at a time):
300 DU’s (2x Singles)
150 Walking Lunges front or back rack (115/85)
75 Deficit Push Ups (45/15)
1500 m Row or 15 Rope Climbs (team must all do the same movement)
75 Deficit Push Ups (45/15)
150 Hang Power Cleans (115/85)
300 DU’s (2x Singles)
*40 Min Cut Off
Adv WOD
15min AMRAP
200m run
5 squat cleans 185/115
TEC WOD
3 Rounds
8x100m
*Rest 5min between rounds
**If you have compression socks/sleeves, wear them…
