WARM-UP:

Passthroughs                              

Leg Swings                                    

Fire Hydrants                              

Duck Walks

 
WOD: 

1.  Clean/Run For time
5 Power Cleans 225/115
400m Run
10 Power Cleans 185/95
400m Run
15 Power Cleans 135/75
400m Run
***mRx 185,135,95/95,75,65    *bRx 95,75,65/55lbs across 


2.  Tabata Row
8 rounds of :20 on, :10 off, for total meters – Choose “interval time” on the monitor and then set it to :20 on and :10 rest.

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