7/11/2018 CFNL WOD

WOD 1:
In 6 mins do:
Row, 400/350 m
then in the remaining time, AMRAP of:
5 Handstand Push-ups
10 Hang Power Cleans, 40/27.5 kg
15 AbMat Sit-ups

WOD 2:
For time:
Run, 400 m
20 SA Dumbbell Overhead Walking Lunges, 1 x 22.5/15 kg
10 Burpee Pull-ups

OH Lunges: Athlete changes arm after 10 reps
Burpee Pull Ups: shorter athletes go on lower bar the rest on the high bars

WOD 3:
12 Rnd Tabata consisting of..
Push Jerk, 60% 1RM (No racks allowed)
Handstand Walk (1 black mat counts as one rep)
Box Jump Over, 30/24 in

The Tabata interval is 20 secs of work followed
by 10 secs of rest for 12 intervals.
Tabata score is the total reps performed in all of the intervals.

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