WOD:
Part 1:
Complete 4 Rounds of the below:
2 minutes Max Calories on Assault Bike
Rest 1 minute
2 min. AMRAP of:
2 Power Cleans #185/125
4 Burpees over the Bar
Rest 1 minute
Part 2: Cash Out!
- Dumbbell Single Leg RDL 3 x 12 reps per leg
- Accumulate 50-75 Reps Hip Extensions in as little sets as possible
WOD NOTES:
- Stagger Start Part 1 by 2 minutes
- Part 1 includes a heavier clean but at a low rep range.
- The Dumbbell Single Leg RDL in Part 2 should be completed with two Dumbbells.
- Use a dumbbell or plate for the Hip Extensions
- Score for Part 1 is Calories + Number of Rounds in the AMRAP
- Round 1: 20 Calories / 6+2
- Round 2: 18 Calories / 5+3
- Round 3: 17 Calories / 5
- Round 4: 17 Calories / 5