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)