Warmup:
400m run
Skill Work:
Power Cleans
WOD:
'DIRTY 7's'
Three 7-minute AMRAPS with a 1 minute break between. In teams of two...one partner does the 7 reps while the other does the next exercise, then switch places. Continue for the duration. It's helpful to call out "SEVEN!" upon completing your 7 reps. And, for us, it's also funny. SEVEN! SEVEN! SEVEN!
7 Minutes
7 Power Cleans
Jumping Jacks
7 Minutes
7 Burpees
Walking Lunges
7 Minutes
7 American KB Swings
Jump Rope (Singles or Double Unders)
JUST FOR FUN:
800m run
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