WOD Tue Apr 9

Strength

Strict DB Presses / Strict HSPU
10 x 30% of max set (aim for 4-6 reps @ challenging load)
For Time

Work

“Bad Blood”

5 Rounds:
1:00 - Max Burpee Box Jumps (24"/20")
1:00 - Power Cleans (155/105)
1:00 - Assault Bike Calories
1:00 - Rest

CompTrain

Clean + Jerk + Clean + Jerk
1 + 2 + 1 + 1
Every 2.5 Min x 10 Rounds building to 85%

2,400 Meter Row
Meters 0-200 - 2K Pace + 15 Seconds
Meters 201-400 - 2K Pace + 10 Seconds
Meters 401-600 - 2K Pace + 5 Seconds
After completing 600m start over again until 4 rounds are complete