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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