“WOD”
Push Press
70%1×6, 75%1×4, 80%3×3
Then
4 Rounds
10 Pull-ups
10 Shoulder Press (95/63#)
10 Squat Cleans
500m Row
Or
“BODY”
5 Rounds
400m Run
30 Ab-mat Sit-ups
20 Med Ball Cleans (20/16#)
10 Pull-ups
“WOD”
Push Press
70%1×6, 75%1×4, 80%3×3
Then
4 Rounds
10 Pull-ups
10 Shoulder Press (95/63#)
10 Squat Cleans
500m Row
Or
“BODY”
5 Rounds
400m Run
30 Ab-mat Sit-ups
20 Med Ball Cleans (20/16#)
10 Pull-ups
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