Class WOD

“Megalodon”
Teams of 2
6 Rounds:
12 Box Jumps (30/24)
21 Dumbbell Front Squats (50’s/35’s)
500 Meter Row

*3 Rounds Each, Switching After Complete Rounds*

*Thanks CompTrain for the awesome programming!

Extra Work

1) Power Clean Technique
7 Sets:
1 Pausing Power Clean
1 Power Clean

2) “Slingshot”
5 Rounds:
30 Double-Unders
5 Power Cleans (155/105)
7 Bar-Facing Burpees
Rest 1:00

3) Recovery Bike
20:00 Recovery Effort

On the 5:00, 10:00, and 15:00: 
20 GHD Sit-Ups
20 Hip Extensions

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