WOD 2019/08/05

Warmup
Row 600m, conversational pace
5 power clean empty bar 5 burpees to target 6″ overhead
10 KB deadlift, 4 strict pull-ups
10 dislocates 30 m walking lunge 30 m duck walk 30 m′ high kicks 30 m′ high knees Pigeon Pose 1:00/side
WOD;
AMRAP 3:00 x 4
Rest 2:00 between amraps
60 Single Unders
10 Power Cleans 60/40 Kg
10 Bar Facing Burpees
Wod 2; 2 Rounds
Run 800m
25 KB Box Step Overs
4 Rope Climbs
(16 Minute Cap)