Mobility
Dynamic
STRENGTH
Wendler Week Four – Cleans
5 x 40%
5 x 50%
5+ x 60%
WOD
Helen
3 Rounds
400m RUn
21 KB Swings 35/25
12 Pull Ups
Cash Out
Crossfit Endurance – Short Intervals
Choose ONE of the Following Sports:
Swim: 10-20 x 50m on 0:45, hold within 3-5 seconds
Bike: 4-6 x 1k @ 90% of wk 5 1k pace, rest/spin 2:00, hold within 3-5 seconds, then follow 1k efforts with 1 x 1k TT
Run: 4-8 x 400m, rest 1:30, hold within 3-5 seconds
Row: 4-8 x 400m, rest 1:30, hold within 3-5 seconds