Dynamic Mix
400m Sprint. Rest 40 seconds.
200m Sprint
Chest/Hip/Leg Mashing and Mobility
MOD: Squat Clean
3-3-3-1-1-1
WOD: Complete 3 Rounds. 1 min Rest between Each Round. Every Good Rep Counts.
1 min Push Press (75/55)
1 min Hang Clean (75/55)
1 min Muscle Up or Progression
1 min Russian Swing (53/35)
got 312 reps was zoed out in this wod so the next morning i woke up with 2 hand sze bruises on my quads
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