ADVANCED WOD Workout
A.
Machine intervals:
10x1 minute on 1 off
Either bike or Rower or ski or air runner
20 Minutes total
Rest 10 minutes
B.
At 30 Minutes:
10- 15 t2b
10 clean & jerk 60/43kg
15m DB dual lunge 15m 2x22.5/15kg
Rest 2-3 minutes between sets
4-5 sets
24 Min cap
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