Endurance: 1 mile run

“Blasting Cap”

WOD:

Phase I:  3 rounds

• 5 x Turkish get ups each side 35#
• 10 Pull ups

Phase II: 5 rounds

• 2 x squat clean 95#
• 5 x burpee broad jump

on the minute every minute for 15minutes

• 3 Dead lift 135#
• 3 Power clean 95#
• 3 Push Jerk 95#

Phase III: Core & Durability x 5 rounds

• 60 sec ab bridge
• 20 pushups
• 100m sprint

This WOD is total body strength and strength endurance wod.