3 RFT:
Row 500m
5 deadhang pull-ups
5 hip-back extensions
Category: .Your WODs
5 rounds for reps:
Power cleans for 30 seconds
Deadlifts for 30 seconds
Two shuttle runs width of basketball court and back (Silver Club: One run)
Rest for remainder of minute
(Workout is 10 minutes total)
Post reps for each round and totals to comments
AMRAP 20 minutes:
10 burpees
20 push-ups
30 sit-ups
40 squats
50 second plank
From Jorg Mardian, Three60Fitness
Double alternating tabata:
Hang power clean, 75 lb
Push press, 75 lb
For time:
10 Burpee muscle-ups
25 Back squats, 145 lb
10 Power cleans, 145 lb
25 Box jumps, 28″
Run 600m
7 RFT:
7 hang squat snatch, 65 lb
7 ring dips
7 knee-to-elbow