You hAve the option of doing the SWOD or the WOD
SWOD-
squat Clean (10-9-8-7-6-5-4-3-2-1)
Does not have to be touch and go but if u drop the bar pick it right back up WOD- for time 1 mile run 20 air squats 30 push ups 40 ghd sit-ups 1 mile run
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See AllSWOD: Overhead Squat 7 SETS OF 2 REPS BUILDING ACROSS THE BOARD WOD: Metcon (Time) PARTNER WORKOUT16 TOTAL RDS "YOU GO, I GO STYLE" 5 POWER CLEANS 5 BENCH PRESS GPP: 75/55 FITNESS: 95/65 RX: 13
WOD: Metcon 5 ROUNDS EACH FOR TIME 30 JUMPING LUNGES 20 SITUPS 10 BURPEES 1 FENCE RUN REST 90 SECONDS RECORD YOUR LOWEST ROUND
WOD: Abbate For Time: Run 1 mile 21 Clean and Jerks, 155# Run 800 meters 21 Clean and Jerks, 155# Run 1 MileIn honor of U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, HI, was killed on