Performance
WOD 1
Deadlift
1 x 15 @45%
1 x 10 @55%
1 x 8 @65%
1 x 6 @75%
2 x 5 @80%
2 x 4 @85%
WOD 2
6 Rounds
20/15 Cals
8 Hang Power Cleans @60/45
25 Wall Balls @9/6
23 Minute Time Cap
Note: The hang power clean wants to be heavy but allows you to go 8 reps unbroken on every round.
Fitness
WOD 1
Deadlift
Build to a heavy 5 reps in 8-10 sets.
WOD 2
6 Rounds
20/15 Cals
8 Hang Power Cleans @45/30
25 Wall Balls @7/5
23 Minute Time Cap
Note: The hang power clean wants to be heavy but allows you to go 8 reps unbroken on every round.
Home
WOD
6 Rounds
60 DU/SU/Jumping Jacks
8 Hang Power Cleans
25 Thrusters