General Warm-up
3 Rounds of:
5 Pull Ups
10 Push Ups
15 Squats
then:
Iron Scap
Strength
5 X 3 Power Clean
WOD
Tabata Pull Ups
Rest 1 min
Tabata Push Ups
Rest 1 min
Tabata Sit Ups
Rest 1 min
Tabata Squats
~
Note: A Tabata interval consists of 20 seconds of work followed by 10 seconds of rest, repeated for 8 rounds. Record score of lowest reps completed in any of the 8 rounds. Combine all 4 scores for total score.
