Class WOD

“Bedtime”
5 Rounds: On the 5:00
15 Lateral Barbell Burpees
12 Deadlifts (155/105)
9 Hang power cleans (155/105)
6 Push Jerks (155/105)

*Thanks CompTrain for the awesome programming!

Extra Work

1.) Ring Muscle-Up Practice

On the 3:00, 6:00, 9:00 and 12:00:
15/12 Calorie Row
40 Double-Unders
35-40% of Max Ring Muscle-Ups
Time remaining after each set is rest.

2.) Recovery Bike

15:00 Recovery Effort
Not for time or intensity - conversational recovery pace.

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