1001 Springwood Ave Unit 5
Gibsonville, North Carolina
(336) 214-2233

12.5.14 Friday WOD

December 04, 2014

Warmup
set the rower to intervals meter/time
row 100m with a 1min break counted by the rower not the clock, after the 1min break row another 100m
on round #1 after the 100m row during the 1min rest complete 2 burpees
on round #2 after the 100m row during the 1min rest complete 4 burpees
on round #3 after the 100m row during the 1min rest complete 6 burpees
on round #4 after the 100m row during the 1min rest complete 8 burpees
work up to 14 burpees in this sequence.. this will be 7 rounds

Strength
1 round equals the following
1 power clean
1 power clean + front squat
1 power clean + front squat + split jerk

complete as many rounds as you can in a 20min time cap resting as needed and adding weight as needed. try to complete the round unbroken meaning dont drop the bar and walk around.

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