Run 60 Feet - from start line
5 Clean and Jerks* - 95/65 L1, 135/95 L2, 185/135 L3
Run 60 Feet - back to start line
*Unbroken! If dropping, then you must immediately pick up the bar after dropping. Choose your load accordingly.
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WOD: 4 Sets on Assault Bike
30 Seconds Max Effort
90 Seconds 50% Effort
Rest 2 Mins
4 Sets on Rower
30 Seconds Max Effort
90 Seconds 50% Effort
Rest 2 Mins
4 Sets on Assault Bike
30 Seconds Max Effort
90 Seconds 50% Effort
Rest 2 Mins
4 Sets on Rower
30 Seconds Max Effort
90 Seconds 50% Effort
*Score = total Calories
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Some of you have been doing Glute Ham Raises. You'll notice that after a few weeks of just body weight, you do get better at them and here is one way to increase resistance. You can probably set up the same effect with dumbbells since our GHD's don't have pegs.