Tuesday - Optional WOD

10 sets:
Row 60 sec @ 90% effort, walk/rest 120 sec
+
Side Bridges, accumulate 3 minutes of holding per side

A. Power Clean, 3-3-3-3, 180 sec
B. Front Squat, 5-5-5, 180 sec
C. Barbell Thrusters, 15-20 tough reps x 3 sets, 5 min rest

Post loads to comments.

You Like....????

As many rounds as possible in 30 minutes:

Row 300m

15 Push-up Burpees

10, 9, 8, 7, 6, 5, 4, 3, 2, 1 rep rds for time:

DL @ 66% RM drop the bar each rep

Bench Press @ 66% RM

GHD Sit-ups

+

10 min EZ Row

Post time for metcon to comments.

Keep the row at an easy pace. It's not a race!

A. Thruster, 5-4-3-2-1, 180 sec

B. Push Press, 3-3-3, 180 sec

C. Tabata Squats


Post loads and tabata reps to comments.