wow-monday

W.U.  Coaches Work, Shoulder

Active W.U. 3 Round of, 1 min on 1 min Off (6 Mins)

  • 5/6 Cals Bike
  • Alt DB Cleans lighter progressing each round

W.O.D 2 parts

15 Min Clock, Every 2 Mins

  • 10 Cals Bike/12 Cals Rower
  • Remaining time in 2 mins, Max Effort Box Step Up’s

Objective is 100 total Step Up’s for time

Weight is 20/15 lb DB, 24/20 inch box height

**Weight vest replaces the DB if you have one

REST 3 mins

15 Min Clock, 6 RFT of

  • 12 x DB Cleans 70/50 (alt each round not each rep)
  • 24 x Butterfly Situps