NEWS

FRI WOD Recording: Here

WOD

GYM WOD

“Jah Roots”
3 Rounds
10 Power Cleans
200 Meter Run
40 Squats

Barbell weight: 155/105

Courtesy of Speal Programming

HOME WOD

3 Rounds
10 Burpee Tuck Jumps
200 Meter Run
40 Squats

WOD GUIDANCE & GOALS
Choose a weight for the power cleans that you can cycle for 3-5 reps in a row before having to break. If you’re using a DB/KB at home, do 10 reps per side. If you can’t run, the conversion is 250m Row, or 12/9 cal Bike or 4 flights of stairs. Do the air squats unbroken and push your pace on the last set. Target 10 minutes.

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