Saturday, 7 May 2014

Here it is.  D-Day WOD

5 rounds (for the 5 beaches)

Round 1 - Utah (6 min AMR)

200 M run w a plate overhead (storming the beach) only once 

Then

6 - Deadlifts 

6 - burpees 

Round 2 - Juno (6min AMR)

200m OH plate run

Then

4 - squat cleans 

4 - Ring dips

Round 3 - Gold (6 min AMR)

200m OH plate run

Then

6 - push press

6 - KBS 

Round 4 - Omaha (6 min AMR) 

200m oh plate run

Then 

4 - Hang power clean 

4 - HSPU 

Round 5 - Sword (6 min AMR)

200m oh plate run)

Then

6 - OH Squats 

6 - T2B

2 min rest between rounds

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