wod

for time

run or row 800 meters
– rest 2:00.
run or row 600 meters
– rest 1:00.
run or row 400 meters
– rest :30.
run or row 200 meters

wod

on a 12:00 clock

50 cal row
40 kb swings 16/24
30 kb goblet squats
20 burpees
max rope climbs

post workout

accumulate

10 turkish get ups/arm

note: use a single dumbbell or kb.
build in load as desired through all 10 reps.

wod

every 3:00 for 7 rounds

12 deadlifts 47/70
9 hang power cleans
6 push jerks

note: use the same barbell for each movement.
xcore is slowest round.

wod

8 rounds for time

8 alternating db hang snatches 15/22.5
8 box jump overs 60/75

pre workout

on a 8:00 clock

5 attempts at a high box jump