Adam week 1 Surprise Saturday WOD!!


WU   400m Last man up run

2×8 Hang to active

10 Air squats

8 Broad Jumps

SS      5×1 Complex working to a heavy single

1 Clean Pull, 1 Squat Clean, 1 FS, 1 Split Jerk

WOD “Tabata This”

          Tabata Row

Rest 1 min

Tabata Squat

Rest 1 min

Tabata Pull Up

Rest 1 min

Tabata Push Up

Rest 1 Min

Tabata Sit Up

* 20 seconds of work followed by 10 seconds of rest for 8 intervals

** Score is the least number of reps in any of the 8 intervals

*** Row unit is calories


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