Group Warm up
Group Mobility
Strength – Every minute on the minute, for 10 minutes – 2 hang power cleans *build in weight throughout the EMOM.
WOD ( Workout of the Day )
Teams of 2
For time: 35 minute time cap
500m row / 30 calorie bike
50 Hang power cleans – 155/105lbs
50 burpee box jump overs – 24/20″
500m row / 30 calorie bike
40
40
500m row / 30 cal bike
30
30
500m row / 30 cal bike
20
20
500m row / 30 cal bike
10
10
*Both athletes row and bike together and switch machines every round! the hang power cleans and burpee box jump over are one person working and one resting.
Lv.2 – 115/85lbs
Lv.3 – 95/65lbs
