WOD 04/18/17

A1: Row 90 Seconds

Damper 5/3

A2: 20 Seconds Row Sprint x 4

@95% Very Hard Pace; 3.5 Minutes Bike/Ski/Row/Walk @50% Between Sprints

B: 3 Rounds of:

4 Power Clean
6 Burpee
4 Power Clean; 180 Seconds Rest Between Rounds

C: Back Squat – 10@ 50/55/60/65/70% o

% of 10Rm; @22X1; Resting 90 Seconds Between Sets

D: Farmer’s Carry – 400M + Penalty Swings 

15 USSR K.B. Swing Every time you break @80-90% Sustainable pace2/1.5 Pood X 2