Warm Up
2 Minutes of Cardio
-Into-
Alternating Lunge With an Overhead Rach X 60 Seconds
Thoracic Spine Rotations X 60 Seconds
-Into-
2 Rounds / Rest 20 Seconds Between Movements
5 Wall Balls
5 Power Clean
5 Power Snatch
5 Burpee Over Bar
Row Sprint X 15 Seconds / Rest 30 Seconds
WOD
30 Minutes ~ In Pairs
COMPETITIVE
2,000 Meter Row
200 Wall Ball Shots (20/14)
60 Clean-And-Jerks (95/65)
60 Bar Over Burpees
60 Power Snatches (95/65)
In the Remainder of the 30 Minute Time Cap:
Calorie Row
PERFORMANCE
2,000 Meter Row
200 Wall Ball Shots (14/10)
60 Clean-And-Jerks (45/35)
60 Bar Over Burpees
60 Power Snatches (45/35)
In the Remainder of the 30 Minute Time Cap:
Calorie Row
LIFESTYLE
1500 Meter Row
200 Wall Ball Shots
60 Clean-And-Jerks
60 Bar Over Burpees
60 Power Snatches
In the Remainder of the 30 Minute Time Cap:
Calorie Row