Box
Lift-
Every 45 seconds, for 20 rounds-
1 power clean
1 squat clean
– Choose your own weight.
– No weight changes!!!!
Cash out-
Not for time, but for quality-
100 Floor wipers.
Plate & Dumbell WOD
Warm up-
4 rounds-
5 "Yoga push ups"
5 Roll ups
3 rounds-
8 sit ups
16 Jumping jacks
Part 1-
5 Super sets of-
5 Squat presses
15 Hollow rocks
Metcon-
For time-
3-6-9-12-15-18-21
Weighted jumping jacks
HRPU
Bodyweight
For time-
3-6-9-12-15-18-21 HRPU
21 Jumping jacks after every set
