WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
10X1:00:
1 CLEAN AND JERK (ASCEND)

WOD
10 ROUNDS, 12:00 CAP:
4 DB HANG CLEAN & JERKS 55/40 (RX+ 70/50)
8 TOES TO BAR

AFTERMATH
800M RUN OR 1000M ROW OR 1.2 BIKE
500M ROW OR .7 BIKE OR 400M RUN
.4 BIKE OR 200M RUN OR 25M ROW
10 CAL SKI

COOL DOWN