WOD
Level 1
2 Minute Sets for 3 Total Sets:
- Deadlift (75/45) x 7
- Hang Power Clean x 7
- Push Press x 7
- Row x Calories in Remaining Time
Rest 2 Minutes Between Sets. Sub dumbbells/kettlebells for any movements listed above as necessary.
Level 2
2 Minute Sets for 5 Total Sets:
- Deadlift (135/95) x 7
- Hang Power Clean (135/95) x 7
- Shoulder to Overhead (135/95) x 7
- Row x Calories in Remaining Time
Rest 2 Minutes Between Sets. Record # and total calories accumulated on rower
POST-WOD ACCESSORY WORK
- Single Arm Bent over row, 6/arm x 3 sets (use dumbbells or kettlebells)
- Single arm dumbbell press, 6/arm x 3 sets (advanced: “bottoms-up” kb press)
*These are supersets. Choose moderate weight for each, focus on controlled movement