032916

Warm Up
2 Rounds:
10 Burpees
10 Sit Ups
10 SDLHP
50 Double Unders

Russian Swings 3×15
Push Press 5×5

WOD – Xiong
10 Snatch
20 Clean
30 Push Press
40 Squats
50 Clean Pulls
60 Box Jumps
70 Pull Ups
80 Push Ups
90 Air Squats
100 Sit Ups2 Bars to be set up

Knees to Elbows toes to Bar 3×20

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033016

Warm Up
3 Rounds:
10 Hang Clean
10 Sit Ups
10 Back Ext

Thrusters 3×20
Front Squat 5×5

WOD – Zena
21-18-15-12-9
Push Press
Pull Ups

Plank 3 cycles
1 cycle =
Push Up Plank 30 Sec
Plank Right 30 Sec
Plank Left 30 Sec