Mobility
Dynamic
WOD
DT
5 Rounds
12 Dead Lifts 155/110
9 Hang Power Clean 155/110
6 Push Jerks 155/110
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