WOD, 23 Apr

Warm-up:
100 Double-Unders/50 Attempts/200 Singles, Dynamic Stretches (1 time through PVC work)

Olympic Work
Squat Clean
*5-3-3-2-2-1-1-1
(Take no more than 15 min and find your 1RM)
(*The warm-up lifts are built into the rep scheme)

WOD:
“Tabata Fight Gone Bad”
Complete 40 intervals of 20 seconds of work followed by ten seconds of rest. Perform 8 consecutive intervals of each of the following exercises:
Wall Ball, #20/14 (Reps)
Sumo Deadlift High-pull, #75/55 (Reps)
Box Jump, 20” (Reps)
Push-Press, #75/55 (Reps)
Row (Calories)

There is no additional rest between exercises.
Each exercise is scored by the weakest number of reps (calories on the rower) in each of the eight intervals. The score is the total of the scores from the five stations.