WOD
‘Dae Han’
3 Rounds For Time
800m Run
3 Rope Climb
12 Thrusters 60/42.5kg
*
CORE
3 Rounds
20 Med Ball Sit Ups
20 Russian Twists (Med Ball)
20 Hollow Rocks
Rest 90 Seconds between sets
*
PEAK
3 Rounds for time:
10 Hang Power Cleans @60%-70% of 1RM Clean and Jerk
12 Chest to Bars
1min Max Cal Row
REST 3min (REST an extra 2min after last round – 5min total)
3 Rounds
12 Shoulder to Overhead @ above weight
12 Toes to Bar
1min Max Cal Airdyne
REST 3min (REST an extra 2min after last round – 5min total)
30 Burpee Muscle Ups for time