“Hari Pahlawan WOD”
For male:
In 3 mins do:
500 m row
10 push up
Max reps of either Power Clean and Jerk or Power Snatch
Rest 2 mins
Do until you complete total weight 600 kg of Power clean and Jerk and 600 kg of Power Snatches
For female:
In 3 mins do:
400 m row
10 knee push up
Max reps of either Power Clean and Jerk or Power Snatch
Rest 2 mins
Do until you complete total weight 300 kg of Power clean and Jerk and 300 kg of Power Snatches