wod
for time
400 m run
30 lateral burpees over the bar
20 clean and jerks 36/52
post workout
accumulate
2:00 ghd Superman hold
note: rest and share ghds as needed
wod
for time
500 m row
30 toes to bars
30 overhead squats 36/52
500 m row
pre workout
3 sets
6 overhead squats
note: build in load
wod
1 rep on the minute of
min 0-5: snatch high pull
min 6-10: hang power snatch
min 11-20: power snatch
wod
3 rounds for time
400/500 m row
12 deadlifts bodyweight
21 box jumps 50
post workout
accumulate
50 dumbbell renegade rows
