Pre WOD
Every 2 minutes, for 20 minutes (10 sets)
Power Clean x 2 reps
Start around 70% and build each set to today’s heavy double.
WOD
Two sets for times of:
30/25 Calories of Assault Bike
20 Burpee Box Jump-Overs (30″/24″)
Rest 6 minutes
You have a long rest period for this workout, but the expectation is that it will be a 100% effort sprint when you’re working.
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