Wednesday

WU
400 m Run or Row

6-5-4-3-2-1
Knee Jumps or Tuck Jumps
Slam Balls
Burpees

3 rounds with Bar
3 Deadlifts
3 hang Power cleans
3 Front Squats
3 Power Cleans

WOD

10 Mins to work up to a heavy Power Clean
then 5 x 2 @ 85% of above
*rest as needed

20 min total cap

then

400 (Dyne) or 300 (row) FY

In teams of 3 accumulate 400 Calories on the Airdyne or 300 Cals on the Rower as fast as possible
Alternate sprint efforts as needed….the key word is sprint!

Cooldown
Casual Dyne Row or Run to flush the legs

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