Main WOD:
Clean
3 rep max
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Gymnastics WOD:
For Quality:
Practice for 10 minutes:
Forward Rolls
Backward Rolls
Flexibility:
Right leg splits, 3 minutes
Left leg splits, 3 minutes
Middle Splits, 3 minutes
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CFE WOD:
Choose a sport:
Run: 10 x 200m, rest 2 min
Row: 10 x 250m, rest 2 min
Bike: 10 x 600m, rest 2 min
Swim: 10 x 50m/yd, rest 2 min
ALL OUT EFFORTS!!!
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70 #
215
90#
Been off a week…I can feel it 😉