WOD NOTES
Race the clock day.
If you complete the reps before 5 minutes use the time for rest.
If you cannot complete the reps in time?
Then record the total number completed for future efforts.
Fitness
Dynamic prep
Boot straps x 6
Indian club circles x 12’s
Scapular push ups x 12
With a running clock
0-5:00 = 1000 m row
5:01 – 10:00 = 30 Strict Pull ups
10:01 – 15:00 = 50 Push ups
15:01 – 20:00 = 100 Air Squats
20:01 – to finish = 800 m run or 1 mile Assault
Sport
6 sets
Deficit Snatch triples
Block Jerks
3-3-2-2-1-1-1
100 calorie Assault bike @65%
