WARM UP / DROM
Coaches Choice
WOD
3rds
50 sec power clean(135-95)/10 sec rest
40 sec box jump/20 sec rest
30 sec Plate OH lunge(45-25)/30 sec rest
20 sec pull up/40 sec rest
10 sec MU(bar or ring)/50 sec rest
score score total clean+lunge+MU
3rds of
A/B, row or ski
50 sec /10 sec rest
40 sec/20 sec rest
30 sec/30 sec rest
20 sec/40 sec rest
10 sec/50 sec rest
Score total cal
eXpress WOD
eXpress WARM UP
WOD
4rds
25-Russian swings (70-53)
50-DU's
25-GHD sit up
50-DU's