In WODs

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength:

Performance and Fitness: Power Clean- work up to 70%, then perform 3 Touch and go reps EMOM for 10 minutes

Part 2 – Conditioning: “Jambalaya”

Performance: With a running clock, complete 5 rounds with 1 min at each station:

  • Row for Max calories
  • 10 Power Cleans (135/95lb), rest for the remainder of the minute
  • 15 Wall Balls (20/14lb), rest for the remainder of the minute (and get back to rower ASAP)

Score is total calories rowed

Fitness: With a running clock, complete 5 rounds with 1 min at each station:

  • Row for Max calories
  • 10 Power Cleans at RPE 5-6, rest for the remainder of the minute
  • 15 Wall Balls, rest for the remainder of the minute (and get back to rower ASAP)

Score is total calories rowed

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