wod-friday

W.U.  General

Specific:  Cover all movements and find loading

W.O.D Within a 20 min Clock complete

5 RFT of (7 mins)

  • 5 x Deadlifts
  • 7 x Hang Power Cleans
  • 9 x Cals Bike/Rower

REST 1 min

4 RFT of (6 mins)

  • 3 x Power Cleans
  • 5 x Push Jerk
  • 7 x Air Squats

REST 1 min

3 RFT of (5 mins)

  • 1 x Clean
  • 3 x Thrusters
  • 5 x Burpees over bar

Weight: 135/95, other weight variations will be on white board