WOD WOD, August 15, 2023

WOD – Tue, Aug 15

Warm-up

3 minutes
Running Rowing-Biking-Ski-erg
Then
Over All Dynamic Body Activation

Coaches Choice 7-10 Minutes

Then

081523 WOD (Time)

RX
Complete for time :
5 rounds of:
3 power cleans 135/185 105/135 65/95
6 burpees over bar
9 Wall ball shots 14/20 10/14 6/8

800m run

5 rounds of:
3 power cleans 135/185 105/135 65/95
6 burpees over bar
9 Wall ball shots 14/20 10/14 6/8

INTERMEDIATE
Complete for time :
5 rounds of:
3 power cleans 105/135
6 burpees over bar
9 Wall ball shots 10/14

800m run

5 rounds of:
3 power cleans 105/135
6 burpees over bar
9 Wall ball shots 10/14

BEGINNER

Complete for time :
4 rounds of:
3 power cleans 65/95
6 burpees over bar
9 Wall ball shots 10/14

400m run

4 rounds of:
3 power cleans 65/95
6 burpees over bar
9 Wall ball shots 6/8

INTENDED STIMULUS

25:00-32:00.

Cool Down

3-4:00 Flush walk, bike, rower
into.

Accumulate:
1:00 couch stretch/side
1:00 quad foam roll/side
1:00 press-up hold