Warm-up
2 Rounds
250/200m
10 Hollow Body Kips
10 Alt. Plank Ups
10 Alt. Lunges w/Twist
10 Muscle Clean & Jerks
Nutrition Challenge Benchmark WOD
At 0:00:
Row 1000m for Time
7:00-14:00
AMRAP
5 Pull Ups
10 Push Ups
15 Air Squats
14:00-15:00
Rest
15:00-25:00
Find 1RM Clean & Jerk
Level 1 – 3-6-9 Reps
Record 3 separate scores: 1K Row Time Trial; Score for the AMRAP and heaviest lift.
Extra Work
Air Runner
3 Rounds of the following
5 Minutes of
:30 All Out Sprint/ :30 Recovery at easy pace
At the end of the 5:00 take a 2:00 complete rest.
*Record total meters for each round.