Team of Two 4 Rounds 30 Squat Cleans (95/65) 30 Pull Ups Run 800 Notes: teams must Row 2 Rounds (1000m) and run 2 rounds…
Daily WOD
Strength A. Power Cleans – 4 x 5 @ AHAFA, rest 2m between sets B. Alternate B1 / B2 for 4 rounds, then finish with…
Conditioning A. Row, Run, Assault bike (choose one for each interval) intervals: 3 x 9 minutes for distance @ repeatable pace (see below) @ end…
Strength A. Alternate A1 / A2 for 4 rounds A1. Reverse back rack lunge – 7/side @ AHAFA rest 1m before A2 A2. Single arm…
Conditioning 3 Rounds Run 400m 20 Burpees 12 min time cap THEN at 12 min AMRAP In 5 min 2-4-6-8-10-12… Hang Snatches (75/55) Before each…