WOD – 213.1 –

Durability

Banded Terminal Knee Extension – 90 seconds per leg x 1 set

Weighted Side Plank – 30 seconds per side x 1 set

Skill/Strength

Warm Up & Organize

WOD

6 Sets – 3 Minutes of Work per Set – 2 Minutes rest b/w Sets

20 1-Arm DB Hang Power Clean (50/35) + Opposite Arm DB Farmer Hold (50/35)

Immediately followed by

Set #1 – AMRAP Burpees (1 = 1)

Set #2 – AMRAP Double Unders (1 = 4)

Set #3 – AMRAP Box Jumps (24/20) (1 = 3)

Set #4 – AMRAP Plate Overhead Alternating Reverse Lunge (45/25) (1 = 1)

Set #5 – AMRAP KB Swings (53/35) Rx+ 70/53 (1 = 1)

Set #6 – AMRAP Burpees (1 = 3)

Scores from Wednesday

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