Row/Ass bike Intervals

* Complete 5 sets for total Cals:

2 mins on, 2 mins rest

 

Conditioning

* Complete 30-20-10 reps for time:

DB snatch (22.5/15kg)

Wall balls (9/7kg)

  • 3 mins rest –

*Then straight to 10-20-30 reps of:

Alt. DB Clean & Jerk (22.5/15kg)

Burpees over DB

*Cap time 25mins (including the 3 mins rest)

* All athletes must take the full 3 mins rest

Posted in WOD

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