04112016 WOD


Strength: Cleans (full or power)
Every 2 minutes for 10 minutes
3 singles :05 seconds between reps
increase weight until 4th set. Perform set
4 and 5 at 85-90% of 1 rep max.

Every 2 minutes for 8 minutes
5 hang to high pulls – use weight of your
choice, should be heavy. superset with
5 box jumps. jump as high as you can, land
softly, step down. This is for max power
output. Not cardio

3 rounds :60 rest between rounds
:60 each station
Slam balls
Double Unders
Wall balls
Tire Flips