WOD:
on a 30 min clock
0:00 – 5:00min
15-12-9
Front Squats 155/105
HSPU
5:00 – 7:00min
Rest
7:00 – 12:00min
15-12-9
Power clean 155/105
Lat burpee over bar
12:00 – 14:00min
Rest
14:00 – 19:00min
15-12-9 ..
Wall ball 20/14
Cal Row
19:00 – 21:00min
Rest
21:00 – 30:00min
Max reps of this complex
SA Db cluster Right
SA Db Burpee Right
Lat hop over Db
repeat left side
Recovery:
ROMWOD
2 min Frog
4 min pigeon L/R (2min per side)
2 min Puppy
2 min twisted cross L/R (1min per side)
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