Protected: WOD/Blog

Interval Day:

Warm up Movements

With running clock…



5x min on/min off Max front squats at WOD weight


rest 3 mins,


13 – 23 min


Power clean (70/45kg)

*10 Push ups


Rest 3min


26 – 32 min

partner up and max cal bike/row

P1) bike/row

P2) burpees change over every 12 cal (hit cals hard)