484866_10100419451238487_346540732_nCFE:

Dynamic WU

MOB WU

400m Rest 60s

800m Rest 90s

1600m Rest 120s

800m Rest 90s

400m

 

CF:

WarmUp: 3 Rds:

5 Burpees

10 T2B

15 Air Squats

MOB: Wrists/Trap/High Rib

MOD: Hang Clean 8 by 3 Starting at 80% 1RM

WOD:

100 Dbl Unders

25 Wallballs (20/14)

75 Dbl Unders

25 Wallballs (20/14)

50 Dbl Unders

25 Wallballs (20/14)

LV1: WU: 3 Rd: Row 250m/15 Situps. WOD: 50 Parallette Step Overs/25 Box Wallballs(8/4)

LV2: JR: 200/150/100. WB (10/6)

LV3: JR: 400/300/200. WB (16/10)

LV4: Rx’d

 

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