Wod 28/2

Strength
Take 15 Minutes and work up to a heavy 3 rep hang clean, squat or power.
Practice hollow body hold between sets
 
METCON
4 Rounds as fast as possible, each round is 2 min, rest 2 min between rounds
Row 250/200m or 10/7 cal on assault bike
10 Lateral burpees over the rower
30 Double Unders
 
Level 1: 50 Doubles
Level 2: RX
Level 3: Row 200/150, 10 regular burpees, 20 Doubles or 30 Single Unders
Level 4: Row 150/120, 8 regular burpees, 20 Single Unders