WOD
“Hangman”
21 Hang Power Cleans (135/95), 21 Lateral Barbell Burpees, 100 Double-Unders
15 Hang Power Cleans (135/95), 15 Lateral Barbell Burpees, 75 Double-Unders
9 Hang Power Cleans (135/95), 9 Lateral Barbell Burpees, 50 Double-Unders
Courtesy of CFNE
Accessory Work
A. Deadlift
Build to a Heavy Set of 5
B. Row Conditioning
Running Clock…
On the 3:00 x 3
35/25 Calorie Row
On the 2:00 x 3
25/20 Calorie Row
On the 1:00 x 3
15/12 Calorie Row
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Travel WOD
Running Clock…
On the 3:00 x 3
400 meter run
On the 2:00 x 3
200 meter run
On the 1:00 x 3
150 meter run