WOD PRO
PRISON RULES (10 min total)
2 reps every :15 x 10 for all of movement a, then rest 1:00 all of movement b, rest 1:00 all of movement C, then rest 2:00 before going onto the next section
A) POWER CLEAN
B) POWER SNATCH
C) THRUSTER
VERY LIGHT BAR
D – Choose – likely empty or training
F – 75/55
P – 95/65
–REST 2:00–
7:00 MAX CALS/EFFORT ON MACHINE
–REST 2:00–
TABATA (8 EACH)
ALT V UPS
RUSSIAN TWISTS
MARCHING PLANK
