Back Squat 3 rep max

then…

If you are the only person in the class do:

100 Medicine Ball Cleans 20/14

*5 Burpees On The Minute Every Minute starting at the beginning of the WOD

or

Partner Med ball clean WOD

  • Partner 1 holds plank
  • Partner 2 does med ball cleans 20/14
  • -enforce switch when partner in plank breaks form.
  • -stop when partners accumulate 200 med ball cleans
  • -if 3 man team when rotating, take the lower # of cleans & switch again when the first person breaks plank