W.O.D.s

Using a barbell loaded at bodyweight
Perform the following complex every 2:00 for 20:00
1 Clean Pull
1 Power Clean
1 Split Jerk
1 Rack Jerk
1 Back Squat

5 rounds:
150m Sprint
50m Walk
200m Sprint

*2:00 Recovery between rounds

 [youtube]j9fVlvQA4cs[/youtube]

For time:
25 Burpees
50 Pull-ups
75 Sit-ups
100 Push-ups
75 Sit-ups
50 Pull-ups
25 Burpees

For time:
5k Row

50 Weighted Sit-ups 50/25

5:30pm at Windmills Park

5 rounds:
Sprint 10-20-30-40-50 (walk back recovery)
10 Toes to Bar

Using a barbell loaded at bodyweight
Perform the following complex every 2:00 for 20:00

1 Clean Pull
1 Power Clean
1 Split Jerk
1 Back Squat
1 Rack Jerk
 [youtube]MyvdIIGBFOU[/youtube]

9:00am Trail Run at South Mountain

11:00am Track Workout at Dobson High School

2:1 Rest to Work
100-100-100-100
200-200
300-100
400
*2:00 Rest between sets