WOD NOTES:
Each of the first 3 sets should be performed in a different order.
Then repeat and compare times to the first attempt.
Fitness
30 minute AMRAP
50 SU
20 KB Swings
30 calorie row
Keep the intensity at a pace where you can talk the whole time
…if you wear a HR monitor keep (<150 BPM)
Performance
6 mixed sets
30 DU
20 KB Swings 20/16kg
10 Calorie Assault Bike
Rest 3 minutes between each
Sport
5 sets
Clean + Hang clean (3 second pause at knee)
5 sets
Split Jerk x 3 (3 second pause in lock out)
x 4
2 minute clock
20 Calorie Row
AMRAP thrusters 95/65*
Rest 3 minutes
Thrusters must be performed UB.
If you drop the bar before time is up? = extra rest
