NHB – CompetitorWOD

Warm-up
15-12-9
Calories on Rower
Calories on Bike

Skill
3 Rounds
50ft or best effort handstand walk
Best Effort L-sit Hold

Strength
1. Push-press
5-5-5-5
2. Push-jerk
3-3-3-3

WOD 1
500m Row
20 Box Jumps (30,24)
20 Power Cleans (165,110)

Rest 5-7 Minutes, start wod 2 as a group

WOD 2
500m Row
20 Box Jumps (30,24)
20 Squat Cleans (165,110)