FRI12JUL2019

WOD

Primer
2 Rounds
12 Alt KB Rows
10 KB Curl to Press https://youtu.be/BbRJmvKDt2g
20s Planks/Weighted Planks

Strength
Clean + Hang Clean + Jerk:
Build to heavy single

Conditioning
3 Rounds for Reps:
1 min Calorie Row
1 min Box Jump Overs (24/20)
1 min Front Squats (135/95)

Extra

Conditioning (after WOD)
With a Running Clock:
Every 5min x 3: 800 Meter Run
Every 4min x 4: 400 Meter Run
Every 3min x 5: 200 Meter Run