Endurance WOD
3- 500 M sprints
(score is slowest sprint)
(Rest about 2 min between each 500M)
Rest as a group then the coach will start the next portion when everyone has recovered for about 5 minutes
For 14 Minutes
Even Minutes
8 Double push up Burpees
(yes its a real thing- Video demo here)
5 Hanging Power Snatch (you choose the weight)
Annalisa and Laurel showing how the top of a KB swing should look!
Competitors WOD
The endurance WOD above will be good for building speed on the rower. After that you can jump into the Clean and Back Squats. If you have time you can reverse the order and hit the row second, but be courteous of the class.
Find a 1 RM Power Clean
then
Back Squat 6×6 (across)