In WODs

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength:

Performance and Fitness: Power Clean – work to WOD weight

Part 2 – Conditioning: “Bro Island”

Performance: 20 min AMRAP of:

  • 50 Squats
  • 40 Sit-ups
  • 30 Deadlift (135/95lb)
  • 20 Burpees
  • 10 Power Clean (135/95lb)

Fitness:

20 min AMRAP of:

  • 50 Squats
  • 40 Sit-ups
  • 15 Deadlift+
  • 20 Burpees
  • 10 Power Clean+

+Note – it is OK to reduce the weight on the barbell to accomodate one barbell per athlete for those performing the fitness option today.

0